Monday 23/01/2023
FiTneSS
Monday
23/01/2023
A.
Every 7min for 14min
1: Build to todays heavy Single Back Squat
2: Build to todays heavy Single Strict Press
B.
EMOM x 12min
M1: 4-8 Single Arm DBell Devils Press @22,5/15kg
M2: 8-12cal Row
M3: 4-8 Burpee Pull ups
C.
Extra Conditioning
4 Rounds of:
Row 15/10cal @Moderate effort
Row 25/20cal @Recovery effort
Row 15/10cal @Hard/fast effort
Row 25/20cal @Recovery effort
-rest 4min-
Competition
Monday
23/01/2023
Α.
With a 20min Window
build up to 90% on the following lifts
A: Back Squat
B: Strict Press
C: Deadlift
B.
Some Skill Work to get the heart rate up
EMOM x 12min
M1: 8-15 Goblet Squats
M2: 8-15 Double KB Deadlift
M3: 8-15 Double KB Front Squats
M4: 6 Double KB Snatch + 6 Double KB Clean & Jerk
*build your weight through the course of the three sets into something challenging
C.
4 Rounds of:
With a 2:30min Window Complete
5 DB Devils Press @22,5/15kg
18cal Row
Ring Muscle ups AMRAP in the remaining time
D.
Extra Conditioning
4 Rounds of:
Row 15/10cal @Moderate effort
Row 25/20cal @Recovery effort
Row 15/10cal @Hard/fast effort
Row 25/20cal @Recovery effort
-rest 4min-
A true strong mindset is to know the hardships that are about to come and still face them.
