Saturday 17/06/2023
“Confronting weaknesses is key to rapid personal growth. Embrace and overcome for self-improvement.”
Saturday
17/06/2023
3 alternating sets:
A. Weighted Strict Pull-Up:
Set 1 - 4 reps @ 85% 3RM
Set 2 - 3 reps @ 95% 3RM
Set 3 - 2 reps @ 100% 3RM
Rest 30s
B. Max Strict Pull-Ups:
2 RiR
Rest as needed
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Double Dumbbell Power Snatch @ 22.7/15.9 kg
Toes to Bar
Time Cap: 15 min
Extra Credit:
Bent-Over Barbell Row:
4 sets of 8-10 reps
Rest 90s
2 RiR
Barbell Bicep Curl:
3 sets of 10-12 reps
Rest 90s
2 RiR
5k Time Trial
*Track total time & average mile pace. Run on road or treadmill.
*you can also do that on Sunday
Competition
Saturday
17/06/2023
4 sets:
A. Weighted Strict Pull-Up:
Set 1 - 5 reps @ 75% 3RM
Set 2 - 4 reps @ 85% 3RM
Set 3 - 3 reps @ 95% 3RM
Set 4 - 2 reps @ 100% 3RM
Rest 30s
B. Max Strict Pull-Ups:
2 RiR
Rest as needed
Bent-Over Barbell Row:
4 sets of 8-10 reps
Rest 90s
2 RiR
Barbell Bicep Curl:
3 sets of 10-12 reps
Rest 90s
2 RiR
Pistol Position Focus:
20 "1-1/4" Pistols per leg - alternating
Rest as needed
Accumulate 1 min in bottom of pistol hold per leg
Rest as needed
10 Pistols AS SLOW AS POSSIBLE per leg
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Double Dumbbell Power Snatch @ 22.7/15.9 kg
Toes to Bar
Time Cap: 15 min
Extra Credit:
Week 12 Run:
5k Time Trial
*Track total time & average mile pace. Run on road or treadmill.
Alternative (if unable to run):
6 sets:
1k Bike Erg, Row, or Ski (2k Bike Erg)
Rest 30s b/t sets; rest 2-4 min b/t sets 3 & 4
*Target: maintain same effort as last week.
