Wednesday 12/04/2023
““Don’t be swayed by others opinions - forge your own unique path.””
FitneSS
Wednesday
12/04/2023
A.
4sets of:
A1. Clean Lift off with 5sec pause *at knee height
Rest 10 seconds
A2. 2 (1.1) Hang Power Cleans *rest 5-10 seconds between reps
*start around 70% Est 1RM HPC, small changes each set. "Focus on speed
*go every 2min
Β.
3 alternating sets of:
Β1. 6 Back Squats @ 65%
Β2. 24 Split jumps
Β3. 24 Unbroken Dumbbell Thrusters @15/10kg
*go every 90sec
-rest 3min bt sets-
C. (Optional)
3 alternating sets of:
C1. 10 Barbell Deficit Deadlifts *2RiR
-No rest-
C2. 12-15 GHD Hip Extensions
-Rest 1 minute-
C3. 15 TRXLeg Curls
-Rest as needed-
Competition
Wednesday
12/04/2023
A.
6sets of:
A1. Clean Lift off with 5sec pause *at knee height
Rest 10 seconds
A2. 2 (1.1) Hang Power Cleans *rest 5-10 seconds between reps
*start around 70% Est 1RM HPC, small changes each set. "Focus on speed
*go every 2min
B. Half Kneeling Single Leg Lateral Jump
3 sets of 5 reps/side
-rest as needed-
C.
3 alternating sets of:
C1. 6 Back Squats @ 65%
-rest 30 seconds-
C2. 24 Dumbbell split jumps @22.5/15kg
-rest 30 seconds-
C3. 24 Unbroken Dumbbell Thrusters @22.5/15kg
-rest 4min on the Bike 80rpm+ / Resistance at 1-
D. (Optional)
3 alternating sets of:
D1. 10 Barbell Deficit Deadlifts *2RiR
-No rest-
D2. 12-15 GHD Hip Extensions
-Rest 1 minute-
D3. 15 TRXLeg Curls
-Rest as needed-
