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.
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
Competition
Tuesday
11/04/2023
Α.
6sets x 3reps (forehead/chin/chest-each rep from a dif. position)
*technique work
B.
Split Jerk
5sets x 1rep @75-85% 1RM
C.
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
