Wednesday 10/05/2023
““The only way to achieve your goals is through hard work and dedication. Embrace the challenge of today’s workout, push yourself beyond your limits, and you’ll come out stronger and closer to your goals.”
”
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.
