Monday 24/04/2023

“ “Movement is a medicine for creating change in a person’s physical, emotional, and mental states.””

— Carol Welch

FitneSS

Monday

24/04/2023

A. 1 Clean @ Max Load

Build to a tough/technical single for the day

B. 5 Front Squats (3211 tempo) *Find a 5RM

C. 6 alternating sets:

Every 2:30min for 15min

C.1

200 meters run

4 wall walks

C.2

250/200 meters row

15 hand release pushups

D. Optional

3 sets for quality:

7 Seated 90/90 Hip Swivels/side - slow reps

12 Bent Knee Single leg Calf Raise/side - wall facing

--Rest as needed between each--

---

Competition

Monday

24/04/2023

A. 1 Clean @ Max Load

Build to a tough/technical single for the day

B. 5 Front Squats (3211 tempo) *Find a 5RM

C. 5/side Back Rack Reverse Lunges @ Max Load

D. 3 sets:

200 meters run

4 wall walks

--rest 1 minute--

250/200 meters row

15 hand release pushups

--rest 1 minute--

75 Double Unders

10 Bench Press Reps @ 52/34kg (Unbroken reps - modify loading to complete Unbroken)

--rest 1-2 minutes--

E. Optional

3 sets for quality:

7 Seated 90/90 Hip Swivels/side - slow reps

12 Bent Knee Single leg Calf Raise/side - wall facing

--Rest as needed between each--

---