Monday 03/04/2023

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” —Arnold Schwarzenegger”

FitneSS

Monday

03/04/2023

Α.

Clean Pull + Hang Clean + Front Squat

6sets @Sligtly heavier than last week

*go every 90sec

B.

5 Tempo Front Squats (3111)

build to a heavy set

*go every 2min

*Max 5sets

C.

Back Rack Rev. Lunges

3sets x 8,6,4*

*reps pers side

*go every 2min

*build up during the 3 sets

D.

Optional

I.

5sets of:

AMRAP x Piked Strict Hand stand push ups

rest 2min

30m x KB OH Carry *challenging weight

-rest as needed

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Competition

Monday

03/04/2023

Α.

Clean Pull + Hang Clean + Front Squat

6sets x 2 AboveKnee - 2 Knee - 2 Bellow Knee

B.

5 Tempo Front Squats (3111)

build to a heavy set

*go every 2min

*Max 5sets

C.

Back Rack Rev. Lunges

3sets x 8,6,4*

*reps pers side

*go every 2min

*build up during the 3 sets

D.

AMRAP x 4min

Ski-erg x 10cal

Dumbell Bench Press x 10 @22,5/15kg

-rest 4min-

E.

AMRAP x 4min

Bike-erg x 10cal

Strict Hand Stand Push ups x 10

-rest 4min-

F.

AMRAP x 4min

Row x 10cal

Bar Facing Burpees x 10

-rest 4min-

G. (Optional)

10 x Dumbell Bulgarian Split squat

10 x Patrick Step ups (30X1 Tempo)

10 x Sissy Squat machine

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