Saturday 21/01/2023
FiTneSS
Saturday
21/01/2023
Α.
For Time
400m Run
followed by...
3 Rounds of:
8 KB Swings @24/16kg
8 Burpees
followed by...
400m Run
followed by...
3 Rounds of:
8 KB Goblet Squats
8 Burpees
followed by...
400m Run
B.
3sets of
Half kneeling Single arm KB Arnold press x 8/side
Split Squat - Front Foot Elevated - DB x 10/side
-rest 1min bt exercises-
Competition
Saturday
21/01/2023
Α.
Every 45-60sec
8-12sets of:
Hang Power Clean + 2 Split Jerk @55-65%
B.
Clean Pulls
5sets x 1.1.1rep @95-100% 1RM
C.
5 Rounds for time
8 Ground to OH @43/30kg
10 Bar Facing Burpees
straight into...
5 Rounds for time
8 Thrusters @43/30kg
10 Bar Facing Burpees
D. (Optional Accessories)
A.
3sets of
Death March x 7.5m
Seated Dumbbell Press x 8-10reps
Split Squat - Front Foot Elevated - DB x 10/side
-rest 1min bt exercises-
E. ((Extra Conditioning))
5min Jogging
3sets x 20sec @aerobic thresshold / 40sec @easy jog
2min Run @bellow anaerobic thresshold
-rest as needed-
2 Rounds
3sets x 800m Run @anaerobic thresshold / 400m @bellow anaerobic thresshold
-rest 5min between rounds-
Every aspect of your life is determined by your habits. It is what you repeatedly do that defines you.
