Saturday 29/04/2023

“The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been.” -”

— Alan Ashley-Pitt

FitneSS

Saturday

29/04/2023

A.

For Time:

30 Strict Handstand Push-Ups

50 Wall Ball Shots @ 20/14 lbs

30 Kipping Handstand Push-Ups

50 Wall Ball Shots @ 20/14 lbs

30 Hand Release Push-Ups

50 Wall Ball Shots @ 20/14 lbs

Time Cap: 20 minutes

B. (Optional)

3 total sets:

5 reps of complex:

2 arch to hollow swings + 1 jumping ring muscle up from box

-- rest 3 minutes--

C. (Optional)

2-3 Sets

30m Sand Bag Carry (bear hug position)

30m Farmers Carry (Unbroken)

-- rest 3 minutes with active recovery bike/row/ski --

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Competition

Saturday

29/04/2023

A.

For Time:

30 Strict Handstand Push-Ups

50 Wall Ball Shots @ 20/14 lbs

30 Kipping Handstand Push-Ups

50 Wall Ball Shots @ 20/14 lbs

30 Hand Release Push-Ups

50 Wall Ball Shots @ 20/14 lbs

Time Cap: 20 minutes

B.Dumbbell Concentration Curl

3 sets of 10 reps

Rest 2 minutes between sets

*10/side @ 8/10 RPE

C.Barbell Behind The Back Hold

3 sets of @ Max Load

Rest 2 minutes between sets

*rest 1-2 minutes between sets

*Choose a load close to unbroken for 30 seconds, increase load each set

D. (Optional)

2-3 Sets

30metres Sand Bag Carry (bear hug position)

2 Legless Rope climb

30meters Farmers Carry (Unbroken)

2 Regular Rope Climbs

-- rest 5 minutes with active recovery bike/row/ski --

E. (Optional)

Run/ Jog:

Run for 35-40 minutes at a comfortable effort.

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