Wednesday 10/05/2023
FitneSS
Wednesday
10/05/2023
A. POWER CLEAN
Build to a one-rep max.
Rest for 2 minutes after hitting the final rep before moving on to Part C.
B. FOR TIME:
Perform 30 Power Cleans at 60/40kg
Time cap is 5 minutes.
Suggested weight is 70% of 1RM Power Clean.
First set should be done unbroken.
Two scores: Total time and max unbroken reps.
C. DEADLIFT
Set 1 – 5 reps at 60%
Set 2 – 5 reps at 70%
Set 3 – Max reps at 80%
Rest for 2 minutes between sets.
Start with 5-10% less than the current or estimated 1RM.
Use the AMRAP (-1) method.
Calculate 1RM using the formula: Weight x Reps x .0333 + Weight = Estimated 1RM.
OPTIONAL
E. GHDS
Perform 4 sets of 10 reps of reverse hyperextensions.
Rest for 2 minutes between sets.
Intensity level is around 8/10.
Competition
Wednesday
10/05/2023
A. POWER CLEAN
Build to a one-rep max.
Rest for 2 minutes after hitting the final rep before moving on to Part C.
B. FOR TIME:
Perform 30 Power Cleans at 102.5/70 kg.
Time cap is 5 minutes.
Suggested weight is 70% of 1RM Power Clean.
First set should be done unbroken.
Two scores: Total time and max unbroken reps.
C. DEADLIFT
Set 1 – 5 reps at 60%
Set 2 – 5 reps at 70%
Set 3 – Max reps at 80%
Rest for 2 minutes between sets.
Start with 5-10% less than the current or estimated 1RM.
Use the AMRAP (-1) method.
Calculate 1RM using the formula: Weight x Reps x .0333 + Weight = Estimated 1RM.
E. GHDS
Perform 4 sets of 10 reps of reverse hyperextensions.
Rest for 2 minutes between sets.
Intensity level is around 8/10.
D. CONDITIONING
Perform 4 sets of:
3 minutes ON, 3 minutes OFF:
12 Deadlifts at 102.5/70 kg
15 Toes-to-Bar
18 Kettlebell Swings at 32/24 kg
AMRAP Rope Climbs in remaining time
Six rope climbs maximum per round.
Score is based on total reps.
Adjust the buy-in rep scheme to perform at least 2 rope climbs per round.