Tuesday 17/04/2023

““Every moment is a fresh beginning.” ”

— - T.S. Eliot

FitneSS

Tuesday

17/04/2023

A.

Set 1-3: 2 reps Hang Clean & Jerk @ 65-70%

Set 4-6: 1 rep Hang Clean & Jerk @ 70-75%

Set 7-9: 3 reps Front Squat @75-85%

*go every 2 minutes

C. For quality:

As Many Rounds and Reps as possible in 10 minutes:

15 push ups

15 KB swings @32/24kg

10 V-Ups

Back to Wall Handstand Hold for 30 second

Optional

D. 8 Barbell Bench Presses

*build to a heavy set of 8 reps in 3 working sets.

E. Banded Overhead Tricep Extension (2020 tempo)

3sets of 10-15reps

Rest 1 minute between sets7

---

Competition

Tuesday

17/04/2023

A. Split Jerk

Set1: 2 reps @ 84-86%

Set2: 2 reps @ 84-86%

Set3: 1 rep @ 88+%

Set4: 1 rep @ 88+%

Rest 2 minutes between sets

B. 8 Barbell Bench Presses

*Work to a heavy 8 reps in 3 working sets, not to failure, keep it below 9/10 RPE

C. Banded Overhead Tricep Extension (2020 tempo)

Rest 1 minute between sets

D. Single Arm Bear To Bridge Complex

5sets of 5reps

Rest as needed

E. As Many Rounds and Reps as possible in 10 minutes:

Handstand Walk 25 feet (7.5m)

10 Toes to Bars

Handstand Walk 25 feet

10 Box Jump Overs 24/20 inches

---