Monday 15/05/2023
““I am resilient and determined, refusing to give up in the face of challenges. Every obstacle I encounter is an opportunity for growth and success.””
FitneSS
Monday
15/05/2023
A. Clean and Jerk
- 3 sets of 1.1.1 reps at 70-80% of your max
- Rest 2 minutes between sets
- Rest 20 seconds between each rep
- Increase the weight by 5% for each rep
- Focus on technical execution
B. Front Squat
- 2 sets:
- 1 rep at 79% of your 3-rep max (3RM) from last week
- Rest 30 seconds
- 2 reps
- Rest 30 seconds
- 3 reps
- Rest 30 seconds and add 1 rep until reaching 8-9/10 RPE (Rate of Perceived Exertion)
- Return the bar to the rack during rest breaks
C. For Time
- 800m Run
- Rest 1 minute
- 3 Rounds of:
- 20 Pull-ups
- 30 Push-ups
- 40 Air Squats
- Rest 2 minutes between each round and before the 800m Run
D. Alternating Sets: (Optional)
D1. Dumbbell Suitcase Front Foot Elevated Split Squat Pulses
- 3 sets of 10 pulses per side
- Hold for 10 seconds in the bottom of the squat between sets
- Rest 90 seconds
- 3 sets of 8-10 reps
- Focus on hamstring flex and squeeze
- Rest 90 seconds
D3.
- As Many Rounds and Reps as possible in 2 minutes:
- Rest 90 seconds
Competition
Monday
15/05/2023
A. Clean and Jerk
- 3 sets of 1.1.1 reps at 70-80% of your max
- Rest 2 minutes between sets
- Rest 20 seconds between each rep
- Increase the weight by 5% for each rep
- Focus on technical execution
B. Front Squat
- 2 sets:
- 1 rep at 79% of your 3-rep max (3RM) from last week
- Rest 30 seconds
- 2 reps
- Rest 30 seconds
- 3 reps
- Rest 30 seconds and add 1 rep until reaching 8-9/10 RPE (Rate of Perceived Exertion)
- Return the bar to the rack during rest breaks
C. Alternating Sets:
C1. Dumbbell Suitcase Front Foot Elevated Split Squat Pulses
- 3 sets of 10 pulses per side
- Hold for 10 seconds in the bottom of the squat between sets
- Rest 90 seconds
- 3 sets of 8-10 reps
- Focus on hamstring flex and squeeze
- Rest 90 seconds
E. Weighted Vest Workout
- 800m Run
- Rest 1 minute
- 3 Rounds of:
- 20 Pull-ups
- 30 Push-ups
- 40 Air Squats
- Rest 2 minutes between each round and before the 800m Run
F. Optional Part 1
- As Many Rounds and Reps as possible in 2 minutes:
- V-Ups
- Rest 1 minute before Part G
G. Optional Part 2
- As Many Rounds and Reps as possible in 2 minutes:
- Standards: Fingertips touch any part of the foot
H. Optional Part 3 (Every minute for 15 minutes)
- Minute 1: Seated Single Leg Pike Lifts for 20-30 seconds
- Minute 2: Tuck Hollow To Double Leg Extensions for 20-30 seconds
- Minute 3: Negative Dragon Flags for 20-30 seconds
