Monday 24/04/2023
“ “Movement is a medicine for creating change in a person’s physical, emotional, and mental states.””
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--
