Monday 22/05/2023
“True wealth is not measured in material possessions but in the vitality and well-being that radiate from within. Prioritize self-care and make choices that support your long-term health.”
FitneSS
Monday
22/05/2023
a. Clean and Jerk:
Perform 3 sets of 1.1.1 reps at 73–83% of 1RM.
Rest for 2 minutes between sets.
Rest for 30 seconds between each period.
Each rep should add 5% to the bar, focusing on technical execution and completion.
b. Front Squat:
Complete two sets as follows:
Set 1: 1 rep at 83% of your 1RM Clean and jerk
Rest for 30 seconds.
Set 2: 2 reps.
Rest for 30 seconds.
Set 3: 3 reps.
Rest for 30 seconds.
Continue to add 1 rep per set until you reach a 9/10 Rate of Perceived Exertion (RPE), leaving 1 rep in the tank for the day.
Put the bar back on the rack during the rest break.
c. Murph Prep Week 4:
Complete two sets as follows:
Run 400 meters.
Then perform 2 rounds of:
20 Pull-ups
30 Push-ups
40 Air Squats
Finish with another 400-meter run.
Rest for 4-5 minutes between sets.
*Scaled it down if needed to stay consistent.
OPTIONAL
(A) 3 alternating sets of:
Perform:
1. 12–15 Feet Elevated Prone Leg Extensions
Rest for 90 seconds.
2. 12–15 Gliding Leg Curls.
Focus on flexing and squeezing the hamstrings.
Rest for 90 seconds.
(B) BMU Skill:
Perform EMOM (Every Minute on the Minute) for 5 minutes:
1 'top to bottom' Bar Muscle-Up (BMU) swing into arch.
Rest for 1 minute.
Perform another EMOM for 5 minutes:
1 'top to bottom' BMU swing into toe rise.
Competition
Monday
22/05/2023
a. Clean and Jerk:
Perform 3 sets of 1.1.1 reps at 73–83% of 1RM.
Rest for 2 minutes between sets.
Rest for 30 seconds between each period.
Each rep should add 5% to the bar, focusing on technical execution and completion.
b. Front Squat:
Complete two sets as follows:
Set 1: 1 rep at 83% of your 1RM Clean and jerk
Rest for 30 seconds.
Set 2: 2 reps.
Rest for 30 seconds.
Set 3: 3 reps.
Rest for 30 seconds.
Continue to add 1 rep per set until you reach a 9/10 Rate of Perceived Exertion (RPE), leaving 1 rep in the tank for the day.
Put the bar back on the rack during the rest break.
c. 3 alternating sets of:
Perform:
1. 12–15 Feet Elevated Prone Leg Extensions
Rest for 90 seconds.
2. 12–15 Gliding Leg Curls.
Focus on flexing and squeezing the hamstrings.
Rest for 90 seconds.
d. Murph Prep Week 4:
Complete 2-3 sets as follows:
Run 400 meters.
Then perform 2 rounds of:
20 Pull-ups
30 Push-ups
40 Air Squats
Finish with another 400-meter run.
Rest for 4-5 minutes between sets.
Optional Part 1: BMU Skill:
Perform EMOM (Every Minute on the Minute) for 5 minutes:
1 'top to bottom' Bar Muscle-Up (BMU) swing into arch.
Rest for 1 minute.
Perform another EMOM for 5 minutes:
1 'top to bottom' BMU swing into toe rise.
Optional Part 2:
Complete three sets, focusing on quality:
Perform an easy 90-second run, maintaining a smooth effort to create a slight increase in respiration.
Followed by 25% of your maximum unbroken bar muscle-ups (BMU) in unbroken sets.
Rest for exactly 3 minutes between sets.
