Monday 30/01/2023
FiTneSS
Monday
30/01/2023
Α.
Squat Clean
5sets x 1rep @75+% 1RM
*build over the course according how you feel
C. For Time
21-15-9
Deadlift @80/50kg or 50% 1RM
Single Arm DB Shoulder to overhead @22,5/15kg / per side
straight into...
21-15-9
Deadlift @100/60kg or 60-65% 1RM
5 WallClimbs
*12min timecap
D.
Extra Conditioning
20min x AMRAP
15/12cal Row
-rest 30sec-
Competition
Monday
30/01/2023
Α.
Squat Clean & Jerk
4sets x 1rep @75-90% 1RM
*big range on the percentages
so that you adjust according how you feel
focus on technique dont force bad mechanics
B.
Jerk Dip x 2 + Split Jerk x 1
4sets @ 82-87%
*be fast
C. For Time
21-15-9
Deadlift @102/65kg
Handstand push ups
straight into...
21-15-9
Deadlift @143/95kg
15m HSWalk
*9min timecap
D.
Extra Gymnastics
2-3sets of:
1min Ski-erg *moderate pace
into...
3sets x 2-4 Ring Muscle ups *all sets unbroken and efficient
-rest 2-3min-bt sets
E.
Extra Conditioning
20min x AMRAP
15/12cal Row
-rest 30sec-
Talk when it is necessary, show when it is time.
