Wednesday 11/01/2023
FiTneSS
Wednesday
11/01/2023
A.
Front Squat
5sets x 2/2/4/4/4reps @70/75/80/80/80% 1RM
B.
2 sets of
Split Stance RDL x 8-10/side
Barbell Bulgarian Split Squat x 8-10/side
Barbell Overhead Press x 8-10reps
-rest 1min bt exercises-
C.
5 Rounds for time
12 toes to bar
4 Shuttle run *open standard
12 Target Burpees
4 Shuttle Run
D. (Extra Conditioning)
3 Rounds
5min Assault Bike
5min Ski-erg
*zone 3-4 consistent pacing
Competition
Wednesday
11/01/2023
A.
Power Snatch
-build to 80% 1RM-
B.
Squat Snatch
6sets x 1rep @83-87% 1RM
C.
EMOM x 8min
1 Squat Snatch @70-75% 1RM
*techniqal perfection
D.
Snatch Pull
3sets x 3reps @87-93% 1RM
E.
Front Squat
5sets x 2/2/4/4/4reps @70/75/80/80/80% 1RM
F.
3sets of
Death March x 7.5m
Seated Dumbbell Press x 8-10reps
-rest 1min bt exercises-
G.
3sets of
Single Side Suitcase Bulgarian Split Squat x 10/side @2020
H.
5 Rounds for time
12 toes to bar
4 Shuttle run *open standard
12 Target Burpees
4 Shuttle Run
I. (Optional)
3 sets for time
10 Box jumps
40% of Max Ring Muscle up Test
-rest 30sec-
8 Burpees
40% of Max Bar Muscle up Test
-rest as needed-
J. (Extra Conditioning)
3 Rounds
5min Assault Bike
5min Ski-erg
*zone 3-4 consistent pacing
To reach your destination, you must choose the right path
