Saturday 28/01/2023
FiTneSS
Saturday
28/01/2023
Α.
Barbell Bench Press
Build up to 85-90% 1RM
then..
4sets x 5reps @75-85% 1RM
E.
For Time
21-15-9-6-3
DB Snatch /per side @22,5/15kg
Push ups
100-80-60-40-20
Speed steps
C. (Optional)
3 sets of:
Weighted Strict Pull ups
Find your 3RM
D.
For Time
80 x GHD Sit-ups
*each minute complete 15m Sandbag Carry @65/45kg
Competition
Saturday
28/01/2023
Α.
Barbell Bench Press
Build up to 90% 1RM
then..
4sets x 5reps @77-83% 1RM
B.
3 sets of:
Weighted Strict Chest to bar x 3RM *build over the course
OH Squat x 3 @80-85% 1RM
-rest 1min bt sets-
C.
EMOM x 8min
M1: DB Snatch x 6
M2: 12 Dual DB Deadlifts + 9 Dual DB H.Power Cleans + 6 Dual DB Shoulder to OH
*build over the course to a challenging weight
D.
For Time
100 x GHD Sit-ups
*each minute complete 15m Sandbag to shoulder Carry @65/45kg
E.
For Time
21-15-9-6-3
Dual DB OH Walking lunges @22,5/15kg
Strict HSPU's
100-80-60-40-20
Double Unders
F. (Extra Conditioning)
2 Rounds
3sets x 800m Run @anaerobic thresshold / 400m @bellow anaerobic thresshold
-rest 5min between rounds-
A dare is a victory, a refusal is a blame.
