Tuesday 11/04/2023

““No crop will ever grow without a consistent supply of water - so nurture your seeds and they will nurture you!””

FitneSS

Tuesday

11/04/2023

Α.

Tall Jerks

6sets x 3reps (forehead/chin/chest-each rep from a dif. position)

*technique work

B.

Split Jerk

5sets x 1rep @75-85% 1RM

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-

D.

3 Rounds x 3sets (Total 6sets)

600m Run *4-6sec slower than test

-rest 45sec-

*on the last sets of each round go 2-4sec faster than test

E.

3sets of:

False Grip Ring to Chest x Max Hold

-rest 20sec-

Planche on paralletes assisted x 30sec

-rest as needed-

Sorenson hold x 20sec

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Competition

Tuesday

11/04/2023

Α.

Tall Jerks

6sets x 3reps (forehead/chin/chest-each rep from a dif. position)

*technique work

B.

Split Jerk

5sets x 1rep @75-85% 1RM

C.

Sorenson hold

EMOM x 8min x 10-20sec

D.

3 Rounds x 3sets (Total 9sets)

600m Run *4-6sec slower than test

-rest 45sec-

*on the last sets of each round go 2-4sec faster than test

E.

3sets of:

False Grip Ring to Chest x Max Hold

-rest 20sec-

Planche on paralletes assisted x 30sec

-rest as needed-

F.

5sets of 35% of Max Toes to bar Test

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