Friday 27/01/2023
FiTneSS
Friday
27/01/2023
A.
Power Clean And Jerk
3sets x 9/6/3 @ 60/70/80% 1RM
-rest 90sec bt sets-
B.
EMOM x 18min
M1: 30sec x Max cal Row
M2: 30sec x Max Hang Squat Cleans @50/34kg
M3: -Rest-
M4: 30sec x Max cal Assault bike
M5: 30sec x Burpee Pull ups
M6: -Rest-
C. (Optional)
3sets of:
The Glute-Ham Raise x 10-12reps
Turkish Get Up to half kneel x 1 + Half kneeling KB OH Press x 8-10 + KB OH Carry x 20m / each side
KB Suitcase Bulgarian Split Squats x 10reps / side
D.
Extra Conditioning
For Time
Assault bike x 100cal
Row x 100cal
Competition
Friday
27/01/2023
A.
Hang Power Snatch
Build to a challenging Single
*2 drop jump after each set
B.
Squat Snatch
6sets x 1rep @85-90%
*if not feeling good move on to part C.
C.
EMOM x 6min
Snatch x 1 @70-75%
*fast and technical
D.
Snatch Pulls
3sets x 1.1.1 @95-100%
E.
3sets of:
The Glute-Ham Raise x 10-12reps
Turkish Get Up to half kneel x 1 + Half kneeling KB OH Press x 8-10 + KB OH Carry x 20m / each side
KB Suitcase Bulgarian Split Squats x 10reps / side
F.
EMOM x 24min
M1: 30sec x Max cal Row
M2: 30sec x Max Squat Cleans @84/55kg
M3: -Rest on the bike-
M4: 30sec x Max Shuttle runs
M5: 30sec x Max Bar Muscle ups
M6: -Full Rest-
G.
Extra Conditioning
For Time
Assault bike x 100cal
Row x 100cal
It seems impossible until it is done
