Tuesday 23/05/2023
“True wealth is not measured in material possessions but in the vitality and well-being that radiate from within. Prioritize self-care and make choices that support your long-term health.”
FitneSS
Tuesday
23/05/2023
Negative Ring Muscle Ups (7-12 reps):
Accumulate 7-12 reps with rest as needed. Focus on maintaining false grip throughout the transition.
Barbell Bench Press (3 sets):
Set 1: 3 reps @ 75% of your 3RM
Set 2: 3 reps @ 85% of your 3RM
Set 3: Max reps @ 95% of your 3RM
Rest 1 minute between sets
Every 5min for 20:00 (2sets)
00:00 - 05:00 : Complete 1250/1000m Row '@30min pacing effort
05:00 - 10:00 : Complete 20/15cal Bike '@Max effort ''sprint''
(Optional) 10-minute AMRAP (As Many Rounds As Possible) for quality:
5 Banded External Rotation Walkout with 10 sec hold at end range of each rep
75ft Single arm Bottoms Up KB (Kettlebell) 90/90 Carry (per side)
Max False Grip Lean Away Pull-Ups on Rings:
Competition
Tuesday
23/05/2023
A. Wrist/Shoulder Prep (3 sets):
8-10 Reverse Push-Ups on Wrists (with knee support)
5-15 sec False Grip Passive Hang with ring turnout
B. Negative Ring Muscle Ups (7-12 reps):
Accumulate 7-12 reps with rest as needed. Focus on maintaining false grip throughout the transition.
C. Barbell Bench Press (3 sets):
Set 1: 3 reps @ 75% of your 3RM
Set 2: 3 reps @ 85% of your 3RM
Set 3: Max reps @ 95% of your 3RM
Rest 1 minute between sets
D. Max False Grip Lean Away Pull-Ups on Rings:
Set 1 & 2: Stop 2 reps before failure, aim for more than last week
Final set: Go to max reps
Rest 2 minutes between sets
E. 10-minute AMRAP (As Many Rounds As Possible) for quality:
5 Banded External Rotation Walkout with 10 sec hold at end range of each rep
75ft Single arm Bottoms Up KB (Kettlebell) 90/90 Carry (per side)
40 Crossover Singles
F. Bike Conditioning (2-3 sets):
2500/2000m C2 Bike @ 30 min effort
20/15 Cal Echo Bike for Time
Rest 4 minutes between sets
G. Row Conditioning (2-3 sets):
1250/1000m Row @ 30min effort
20/15 Cal Echo Bike for Time
Rest 4 minutes between sets