Saturday 22/04/2023

““The right thing at the wrong time is still the wrong thing.””

— Joshua Harris

FitneSS

Saturday

22/04/2023

A. 5 rounds for time:

50 double unders

12 dual DB deadlift @50/35lb 22,5/15kg

9 dual DB hang power cleans @50/35lb

6 dual DB thrusters @50/35lb

B. 3-4 sets:

AMSecAP L-sit hold on bar

--rest 2 min--

C. Optional

2 alternating sets of:

C1. 6/side Dumbbell One-Arm Bent-Over Rows

Rest 1 minute

C2. 8-10 Wide Grip Pull-Ups (2010 tempo)

Rest 1 minute

C3. 3 Rope Climbs 15 feet

Rest as needed

D. Bicep Curls on GHD

3 sets of 12-15 reps

Rest 1 minute between sets

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Competition

Saturday

22/04/2023

A. 5 rounds for time:

50 double unders

12 dual DB deadlift @50/35lb 22,5/15kg

9 dual DB hang power cleans @50/35lb

6 dual DB thrusters @50/35lb

B. 3-4 sets:

AMSecAP Lsit hold on parallettes

--rest 2 min--

C. Optional

2 alternating sets of:

C1. 6/side Dumbbell One-Arm Bent-Over Rows

Rest 1 minute

C2. 8-10 Wide Grip Pull-Ups (2010 tempo)

Rest 1 minute

C3. 3 Rope Climbs 15 feet

Rest as needed

D. (optional) Bicep Curls on GHD

3 sets of 12-15 reps

Rest 1 minute between sets

E. Extra Conditioning

30-40min Run @50% effort

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