Tuesday 04/04/2023
“The difference between successful people and really successful people is that really successful people say no to almost everything” - Warren Buffett”
FitneSS
Tuesday
04/04/2023
8sets of 3reps
*go every minute
*stay very light focus on technique
B.Every 90sec x 5sets
5-10sec x Supinated chin over bar hold + 2-6 Chin ups *add band if needed
C. 3 Rounds of:
Arch to hollow swing on Pull ups bar x 15sec
-rest 45sec-
Kipping knees to chest x 15sec
-rest 45sec-
Kipping toes to bar x 15sec
-rest 45sec-
E.2 Rounds (Total 8sets)
4sets of:
Run 400m @ 4-6 sec per 400m slower than repeat test
-rest 30sec bt sets-
*on the fourth set of each round go 2-4sec faster than repeat test
-rest 4-5min bt Rounds-
Competition
Tuesday
04/04/2023
8 sets of 3rep
Rest as needed
1 rep @ forehead + 1 reps @ chin + 1 rep @ chest *light load/tech focus - alternate forward foot each set for balance
B.Wall Facing Tuck To Extension
3 sets of 8-10 reps
Rest 2 minutes between sets
C.2 Rounds (Total 8sets)
4sets of:
Run 400m @ 4-6 sec per 400m slower than repeat test
-rest 30sec bt sets-
*on the fourth set of each round go 2-4sec faster than repeat test
-rest 4-5min bt Rounds-
D. (Optional)
3 sets of:
8 Dumbbell One-Arm Bent-Over Rows /side
-rest 60sec-
8-10 Wide Grip Pull ups
immediately followed by...
15-25 Ring rows
3sets of:
-rest 30sec-
Max Toes to bar
-rest 2min-
