Wednesday 21/06/2023
““Master the art of discerning the best action today that will empower and enhance your tomorrow.””
FitneSS
Wednesday
21/06/2023
For Time:
- 20 Power Cleans @ 70/45 kg
Time Cap: 4 minutes
- 3 sets of Deadlifts:
- Set 1: 5 reps @ 80%
- Set 2: 3 reps @ 85%
- Set 3: 1 rep (tough single for the day)
- Set 4: 5 reps @ 80%
- Rest as needed
- 2 sets:
- 800m Run
- AMRAP Unbroken Toes to Bar + 12 for time
- Rest 4 minutes between sets with an easy bike spin
- Score is the total time for the last 12 Toes to Bar
Extra Work Part 1
- 4 sets for time:
- 6 Negative HSPU's
- 3 Wall Climbs
- 12 Piked Box Strict HSPU's
- 3 Wall Climbs
- Rest 60 seconds every set
Extra Work Part 2
- Every 90 seconds, for 4:30 (3 sets):
- 12-15 Reverse Hyperextensions (light load)
Competition
Wednesday
21/06/2023
1. Power Clean:
- Build up to a maximum load for a single Power Clean.
- Rest 2 minutes before moving on.
2. For Time:
- Perform 30 Power Cleans at 102.3 kg (men) or 72.6 kg (women).
- Time cap: 5 minutes.
- Use around 70% of your 1RM Power Clean for the opening set, aiming for unbroken reps.
3. Deadlift:
- Set 1: 5 reps at 80% of 1RM.
- Set 2: 3 reps at 85% of 1RM.
- Set 3: 1 challenging rep.
- Set 4: 5 reps at 80% of 1RM.
4. Every 90 seconds, for 4:30 (3 sets):
- Do 12-15 Reverse Hyperextensions with a light load.
5. 3 sets:
- 800m Run.
- Perform max unbroken Toes to Bar (TTB) reps, then add 12 reps for time.
- Rest 4 minutes between sets with an easy bike spin.
6. 8-10 sets for time:
- 6 Wall Facing Strict Handstand Push-Ups (HSPU).
- 3.7m Handstand Walk.
- 6 Strict HSPU (kipping allowed).
- 3.7m Handstand Walk.
- Rest 30 seconds every 2 sets.
- Record the time for the slowest round.
