Monday 29/05/2023
““Push yourself, because no one else is going to do it for you. Embrace the challenge, overcome your limits, and transform into the best version of yourself. This week, leave it all on the floor and make every rep count!””
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)
