Wednesday 07/06/2023
“Let the sun be your spotlight, and the earth your stage, as you discover the true ecstasy of moving finding your bliss under the open sky.”
FitneSS
Wednesday
07/06/2023
Deadlift:
Set 1: Do 5 reps at 60% of your 1RM.
Set 2: Do 5 reps at 70% of your 1RM.
Set 3: Do as many reps as possible at 80% of your 1RM.
Set 4: Do 5 reps at 70% of your 1RM.
Set 5: Do 5 reps at 60% of your 1RM.
Rest as needed between sets.
If you're unsure of your 1RM, you can use the formula (Weight x Reps x 0.0333) + Weight to estimate it.
EMOM x 18 minutes
M1: 250/200m Row
M2: 15m DB Front Rack Walking Lunges at 22,5/15kg
M3: AMRAP x Wall Climbs
M4-6: Rest
Optional Extra Work
Perform 4 sets of 8 reps.
Rest for 2 minutes between sets.
Increase the weight compared to two weeks ago.
Do 2 sets at around a 9/10 rate of perceived exertion (RPE), and then 2 sets at around an 8/10 RPE.
3 Total Sets
Perform As many reps as possible unbroken Piked strict HSPU
immediately followed by...
3 Heavy Turkish get ups each side
-rest as needed-
Competition
Wednesday
07/06/2023
Power Clean:
4 sets of 2 reps at 75–85% of your max weight
Rest 2 minutes between sets.
2 Alternating Sets:
Max Touch and Go Hang Power Cleans:
as many reps as possible, minus one, at 102 kg for men or 73 kg for women.
Use around 70% of your 1RM Power Clean.
Rest 20 seconds between sets.
Max Power Cleans for 1 minute:
as many power cleans as possible in one minute.
Use around 70% of your 1RM Power Clean.
Rest 4-5 minutes between sets.
Deadlift:
Set 1: 5 reps at 60% of 1RM.
Set 2: 5 reps at 70% of 1RM.
Set 3: Max reps at 80% of 1RM
Set 4: 5 reps at 70% of 1RM.
Set 5: 5 reps at 60% of 1RM.
Rest as needed between sets.
Reverse Hyperextension:
4 sets of 8 reps
Rest 2 minutes between sets.
Increase the weight compared to two weeks ago.
Do 2 sets at around 9/10 RPE, then 2 sets at around 8/10 RPE.
Total Strict HSPUs:
- 3-minute AMRAP:
250 m row (men) or 200m row (women).
10 DB Box Step Overs with 22.7/15.9 kg dumbbells on a 0.61/0.51 m box
15.2 m handstand walk
AMRAP Strict HSPUs
Rest for 3 minutes.
- 5-minute AMRAP:
250 m row (men) or 200m row (women).
15.2 m front rack DB walking lunges with 22.7 and 15.9 kg dumbbells
15.2 m handstand walk
AMRAP Strict HSPUs
Rest for 3 minutes.
- 7-minute AMRAP:
250 m row (men) or 200m row (women).
15.2 m overhead double DB walking lunges with 22.7 and 15.9 kg dumbbells
15.2 m handstand walk
AMRAP Wall Facing Strict HSPUs
