Tuesday 13/06/2023
“Effort is only valuable when directed towards what truly counts.”
FitneSS
Tuesday
13/06/2023
Alternating sets:
A.
- Barbell Bench Press:
- Set 1: 5 reps @ 50% of 3RM
- Set 2: 5 reps @ 60% of 3RM
- Set 3: Max reps @ 70% of 3RM (AMRAP - 1)
- Use 5% under your 3RM if tired or struggling to hit percentages.
- Rest 1 minute
B.
- 5-7 Band Assisted Strict Ring Muscle Ups
- Focus on quality/technique/transitions.
- Easier on pulling today.
- Rest 2 minutes and 30 seconds
Every 7 minutes, 2 sets:
On a 5min clock:
Set1: 40/32 Cal Row - AMRAP burpees over the rower
Set2: 40/32 Cal Assault Bike - AMRAP Double Unders on the remaining time
Optional Work
2 alternating sets:
A.
- False Grip Chest To Rings Hold for Max Duration
- Increase by 5 seconds compared to last week's best hold.
- Rest 1 minute
B.
- False Grip Passive Hang with Turn Out for Max Duration
- Increase by 5 seconds compared to last week's best hold.
- Rest 1 minute
Competition
Tuesday
13/06/2023
3 sets of wrist/shoulder prep:
- 8-10 Reverse Push-Ups on Wrists (knees supported)
- 5-15 seconds False Grip Passive Hang with Lax Ball (ring turnout)
3 alternating sets:
A.
- Barbell Bench Press
- Set 1: 5 reps @ 50% (based on 3 RM)
- Set 2: 5 reps @ 60% (based on 3 RM)
- Set 3: Max reps @ 70% (based on 3 RM, AMRAP (-1))
- Rest 1 minute
- Back off week on bench
- If tired or struggling to hit percentages, use 5% under your 3RM from testing.
B.
- 5-7 Band Assisted Strict Ring Muscle Ups
- Focus on quality/technique/transitions
- Intended to be easier on pulling today
- Rest 2 minutes and 30 seconds
3 alternating sets:
A.
- False Grip Chest To Rings Hold for Max Duration
- Increase by 5 seconds compared to last week's best hold
- Rest 1 minute
B.
- False Grip Passive Hang with Turn Out for Max Duration
- Increase by 5 seconds compared to last week's best hold
- Rest 1 minute
Every 9 minutes, 2 sets:
7-minute Clock:
- 40/32 Calorie Row
- AMRAP C2 Bike Calories in remaining time
Every 9 minutes, 2 sets:
7-minute Clock:
- 40/32 Calorie C2 Bike
- AMRAP Row Calories in remaining time
Intent: Maximize sustainable aerobic capacity work - now with added time.
Target: Maintain the same effort level each set. Push as hard as possible without reaching a state that requires you to drop off at any point.
Feel: Moderate to intense, but you should finish the session with a sense of having something "left in the tank."