Saturday 04/03/2023
“Motivating yourself is an easy way to do something you hate. The hard way is discipline.”
FiTneSS
Saturday
04/03/2023
A.
EMOM x 12min
M1: 15sec x Max Paused Back Squats @45/55/65% 1RM
M2: 15sec x Max Dumbell Romanian Deadlifts
M3: Rest
B.
EMOM x 20min
M1: 15-20 Med-ball Sit-ups
M2: 2 Rope Climbs
M3: 20 Air Squats
M4: 6-12 Pull ups
M5: Rest
________________________
Optional Work
A.
3 Sets of:
15sec Ring Full Support hold
-rest 90sec-
Competition
Saturday
04/03/2023
A.
2 Clean Pulls + 1 Hang Squat Clean + 2 Split Jerk
Complete 3 sets with a moderate light weight
C.
EMOM x 12min
M1: 15sec x Max Paused Back Squats @45/55/65% 1RM
M2: 15sec x Max Dumbell Romanian Deadlifts
M3: Rest
D.
Strict Press
4sets x 8/6/4/2reps *build to a heavy double
E.
EMOM x 20min
M1: 15-20 GHD Sit-ups
M2: 2 Rope Climbs
M3: 10-20 Pistols
M4: 15-20 Chest to bar Pull ups
M5: Rest
