Tuesday 20/06/2023

“Be strong when you are weak, brave when you are scared, and humble when you are victorious.”

FitneSS

Tuesday

20/06/2023

1. Barbell Bench Press:

- Perform 3 sets at max load to find your 3 RM.

- Compare with Week 1, May 9, 2023.

2. Max Strict Ring Muscle Ups or pull ups

- Attempt max unbroken set once.

- Retest from Week 1, May 9, 2023.

3. Conditioning

- 3 sets for pacing technique

- 5min Bike at slow to moderate pace, immediately followed by

- 3min Row at Moderate to Fast Pace, rest 2min

- 1min Ski-erg at Fast - Sprint Pace, Rest 4min before the next round

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CompetitionTuesday20/06/20231.

Barbell Bench Press:

- Perform 3 sets at maximum load to find your 3 RM.

- Compare with Week 1, Tuesday, May 9, 2023.

2. As Many Rounds and Reps as possible in 5 minutes:

- Strict Ring Muscle Ups.- Aim for 4-6 sets.

3. Band Assisted Feet Elevated Bridge Support Hold:

- Complete 4 sets of 20 seconds each.

- Rest for 40 seconds between sets.

4. Conditioning Sets:

- 2 sets:

- 100/80 Cal Echo Bike at a sustained effort for 30 minutes.

- 25/20 Cal Row for Time.

- Rest for 4 minutes between sets.

5. Additional Conditioning Sets:

- 2 sets:

- 140/100 Cal Row at a sustained effort for 30 minutes.

- 25/20 Cal Ski for Time.

- Rest for 4 minutes between sets.

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