Monday 29/05/2023
FitneSS
Monday
29/05/2023
Snatch
5Sets x 5,5,3,3,1 reps @ 65-85%
*Drop & reset fast & successful reps between each rep. Rest 2:30 between sets.
*go every 2min
Murph:
For Time:
Run 1 mile (convert units: 1 mile = 1609.34 meters)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile (convert units: 1 mile = 1609.34 meters)
Competition
Monday
29/05/2023
Clean and Jerk:
Sets 1-2: 1 rep at 80% of your 1RM
Sets 3-4: 1 rep at 82% of your 1RM
Sets 5-6: 1 rep at 84% of your 1RM
Rest as needed between sets
Perform a 1-second pause at the knee and a 1-second pause in the dip before the jerk
Barbell Thruster:
Every 30 seconds, for 4 minutes and 30 seconds (9 sets):
Start with a weight around 50-55% of your 1RM Thruster
Increase the load every 3 reps while maintaining good speed
Keep the effort level below 8/10 RPE (Rate of Perceived Exertion)
For the final 4 reps, reduce the load as it is a back-off week
Superset:
Perform 10-12 reps with a 3030 tempo (3 seconds down, 0-second pause, 3 seconds up, 0-second pause)
Focus on squeezing the quads
Rest for 90 seconds
Perform 10-12 reps
Focus on flexing and squeezing the hamstrings
Rest for 90 seconds
Murph:
For Time:
Run 1 mile (convert units: 1 mile = 1609.34 meters)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile (convert units: 1 mile = 1609.34 meters)