Monday 13/03/2023

“The process is often more important than the outcome.”

FitneSS

Monday

13/03/2023

OFFSEASON

A.

EMOM x 10min

A: Eccentric Pull ups x 1-2reps

*5-10sec before fully extending the elbows

B: Inverted Ring Rows with feet elevated x 8-10reps

B.

EMOM x 6min

A: Ring full Support x 10-20sec

B: Ring Dip Support x 10-20sec

C.

3sets of:

Suitcase Bulgarian Split Squats x 6-8reps/side

Dumbell Romanian Deadlifts x 8-10reps

-rest 1min bt exercises-

D.

EMOM x 12min / 50:10 - Work:Rest

M1: Shuttle Runs

M2: Row

M3: Assault Bike

M4: Rest

---

QuarterFinal

Monday

13/03/2023

TAPERING

A.

Hang Clean + Front Squat

5sets @50/60/70/75/80% 1RM

B.

Hang Power Snatch

10sets x 1 @65-70% of 1RM PS

*go every 10sec

C.

For Time

5-5-4-3-2-1

Shoulder to OH @75/50kg

Squats Clean @75/50kg

D.

2 Rounds of

15cal Row

12 Deadlift @143/100kg

9 Power Snatch @52/34kg

6 Burpee Box Jump Overs

-rest 2min bt rounds-

E.

For Time

500m Row

30 Burpees to Target

---