Monday 20/02/2023
“When you work for your rest day, it feels different”
FiTneSS
Monday
20/02/2023
D.
I.
3min AMRAP
4 Devils Press @22,5,15kg
7.5m Front Rack Walking Lunges
-rest 3min-
II.
3min AMRAP
6 Dumbell Front Squats @22,5/15kg
3 Shuttle Runs
-rest 3min-
III.
3min AMRAP
2 Wall Walks
8 Box Jumps
Competition
Monday
20/02/2023
Α.
Back Squat
Build to today Heavy Single *target 90%+
then...
1-2sets x Max Repetitions @90% of todays heavy single
*goal is strong reps, avoid those slow crushing reps.
B.
Strict Press
Build to today Heavy Single *target 90%+
then...
1-2sets x Max Repetitions @90% of todays heavy single
C.
Deadlift
Build to today Heavy Single *target 90%+
then...
2-3sets x 8-10 @50-60% of todays heavy single
*goal is smooth touch and go reps with good form so adjust the weight if needed.
D.
I.
3min AMRAP
4 Devils Press @22,5,15kg
7.5m Front Rack Walking Lunges
-rest 3min-
II.
3min AMRAP
6 Dumbell Front Squats @22,5/15kg
3 Shuttle Runs
-rest 3min-
III.
3min AMRAP
2 Wall Walks
8 Box Jumps
