Wednesday 05/04/2023

“The secret of success in any sport is technique, practice and determination.” – Muhammad Ali”

FitneSS

Wednesday

05/04/2023

A.

Every 2:30min for 5sets

I.

Snatch Lift off hold

Hold for 5sec 1'' of the ground

followed by...

Hang Power Snatch

3reps (1.1.1) @65% of P.Snatch

-rest 10sec bt reps-

B.

Every 90sec x 5sets

B1. 12/8cal Assault bike + 10 Front Squats @30% 1RM

B2. 12/8cal Row + 20 Wallball @ 9/6kg

-rest 2min-

C.

Optional

10-20min

alternating

C1. 1min Row

C2. 1min Bike

*@65-70% effort

D.

Optional

EMOM x 5min

20sec x Hollow Body Rock

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Competition

Wednesday

05/04/2023

A.

Every 2:30min for 5sets

I.

Snatch Lift off hold

Hold for 5sec 1'' of the ground

followed by...

Hang Power Snatch

3reps (1.1.1) @65% of P.Snatch

-rest 10sec bt reps-

Β.

Single Arm DB Arnold Press

3sets x 8reps/side

-rest 1-2min-

C.

Reverse GHD Raises

3sets x 10reps

-rest 1-2min b t sets-

*grab a medball between legs if possible

D.

8sets of:

12/8cal Bike with resistance @10 (Standing)

10 Front Squats @ 30% of 1RM

12/8cal Bike with resistance @10 (Standing)

20 Wall balls @9/6kg

-rest 2min-

followed by...

10-20min

alternating

C1. 1min Row

C2. 1min Bike

*@65-70% effort

E.

Optional

5sets of:

Ring Technique Work

3 Arch to hollow swings

1 Swing with hip drive

1 swing with pull to the chest

1-5 turnovers without dip

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