Saturday 20/05/2023
““Put your energy into the process, and the results will take care of themselves.””
FitneSS
Saturday
20/05/2023
Weighted Strict Pull-Ups
- Find your 3-repetition maximum (3 RM) for pronated grip pull-ups, ensuring your chin clears the bar.
Every minute, for a total of 20 minutes, perform the following exercises:
Minute 1: Box Jumps - 20 seconds of As Many Reps As Possible (AMRAP) - 24 inches (0.61 meters) for males and 20 inches (0.51 meters) for females.
Minute 2: Ground to Overhead - 20 seconds of AMRAP - 43 kilograms (95 pounds) for males and 29 kilograms (65 pounds) for females.
Minute 3: Overhead Squat - 20 seconds of AMRAP - 43 kilograms (95 pounds) for males and 29 kilograms (65 pounds) for females.
Minute 4: Row Calories - 20 seconds of AMRAP.
* Increase the duration of each exercise by 10 seconds every round, starting from 20 seconds, then 30 seconds, 40 seconds, 50 seconds, and finally 60 seconds.
Optional Work
Part 1 (3 alternating sets):
1. Perform max box handstand push-ups for 20 seconds, followed by a 20-second rest.
2. Hold a wall-facing handstand for the maximum duration possible, with a time cap of 60 seconds. Rest for 3 minutes between sets.
Part 2 (Alternating Sets 3 rounds):
1. Do 8-10 wide grip feet-assisted pull-ups, following a 2011 tempo (2 seconds down, no pause, 1 second up, 1-second pause at the top). Utilize your feet to assist in completing the reps with full range of motion. Rest for 15 seconds.
2. Perform 12-15 reps of banded bicep curls with your elbow resting on your knee while seated. Maintain control throughout the full range of motion. Keep 3 repetitions in reserve (3 RiR) and rest for 1 minute between sets
Competition
Saturday
20/05/2023
1. Weighted Strict Pull-Ups
- Find your 3-repetition maximum (3 RM) for pronated grip pull-ups, ensuring your chin clears the bar.
2. Alternating Sets (3 rounds):
- 1. Perform 5-8 banded single-arm lateral pulldowns per side, or use cable rows instead. Aim to have 3 repetitions in reserve (3 RiR). Rest for 15 seconds.
- 2. Do 8-10 wide grip feet-assisted pull-ups, following a 2011 tempo (2 seconds down, no pause, 1 second up, 1-second pause at the top). Utilize your feet to assist in completing the reps with full range of motion. Rest for 15 seconds.
- 3. Perform 25 GHD sit-ups in each set, focusing on speed. Rest for 2 minutes and 30 seconds between sets.
3. Banded Bicep Curls with Seated Elbow on Knee (3 sets):
- Perform 12-15 reps of banded bicep curls with your elbow resting on your knee while seated. Maintain control throughout the full range of motion. Keep 3 repetitions in reserve (3 RiR) and rest for 1 minute between sets.
4. 1/4 Pistols (3 sets):
- Complete 6-8 reps of 1 + 1/4 pistols per leg. Pause for 1 second at the bottom of each rep. Aim to perform all the reps without pausing or breaking the set. Rest as needed between sets.
5. Every minute, for a total of 20 minutes, perform the following exercises:
Minute 1: Box Jumps - 20 seconds of As Many Reps As Possible (AMRAP) - 24 inches (0.61 meters) for males and 20 inches (0.51 meters) for females.
Minute 2: Ground to Overhead - 20 seconds of AMRAP - 43 kilograms (95 pounds) for males and 29 kilograms (65 pounds) for females.
Minute 3: Overhead Squat - 20 seconds of AMRAP - 43 kilograms (95 pounds) for males and 29 kilograms (65 pounds) for females.
Minute 4: Row Calories - 20 seconds of AMRAP.
* Increase the duration of each exercise by 10 seconds every round, starting from 20 seconds, then 30 seconds, 40 seconds, 50 seconds, and finally 60 seconds.
Optional Part 1: 10 Rounds for Time
- Perform 3 unbroken strict wall-facing handstand push-ups per set, aiming to complete all 10 sets without breaking the reps. If this is too easy, perform the exercise with a 2-inch deficit.
Optional Part 2 (3 alternating sets):
1. Perform max box handstand push-ups for 20 seconds, followed by a 20-second rest.
2. Hold a wall-facing handstand for the maximum duration possible, with a time cap of 60 seconds. Rest for 3 minutes between sets.
