Monday 27/03/2023
“A goal without a plan is just a wish.” – Antoine de Saint-Exupéry”
FitneSS
Monday
27/03/2023
A.
Hang Clean x 1rep
4sets @above knee
4sets @knee/patella
4sets @bellow knee
*go every minute
B.
*build to tough set of 5reps *2RiR
C.
Build to a tough set of 5 reps per side *2RiR
D. (Optional)
4 sets of:
Nose to wall x 30-45sec
-rest 90sec bt sets-
4 sets of:
Barbell bench press x 5reps @challenging weight
-rest 30sec-
Plyo Push up on plates x 5-10
-rest 30sec-
Piked Strict Hand stand push ups x Max reps
-rest 2min-
Competition
Monday
27/03/2023
A.
Hang Clean x 1rep
4sets @above knee
4sets @knee/patella
4sets @bellow knee
*go every minute
B.
Tempo Front Squat (3211)
*build to tough set of 5reps *2RiR
C.
3 Sets of:
5 Barbell Bench Press
-rest 30sec-
15m Hand Stand Walk
-rest 30sec-
60sec For Max Strict HSPU's
-rest 2-3min-
D.
3 sets of:
Dumbell Bulgarian Split Squats x 8 (2121)
-rest 60sec-
Decline Goblet squats x 8 (30X1)
-immediately followed by-
Sissy Squats x 8 (2121)
-rest 2min bt sets-
