Saturday 22/04/2023
““The right thing at the wrong time is still the wrong thing.””
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
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
