Wednesday 17/05/2023
““Put your energy into the process, and the results will take care of themselves.””
FitneSS
Wednesday
17/05/2023
A. Deadlift
Set 1: 3 reps @ 65% of 1RM
Set 2: 3 reps @ 75% of 1RM
Set 3: Max reps @ 85% of 1RM
Rest as needed
B. Interval Training
3 Sets, every 8 minutes:
5-minute Clock:
- 500/400m Row at a 30-minute effort pace
- AMRAP in remaining time:
- 6 KB Front Squats @ 24/16kg
- 12 Toes-to-Bar
- 6 Wall climbs
C. Optional Part 1 - Bar Muscle-Up Progression
Spend 15 minutes progressing through the following steps for Bar Muscle-Ups:
1. Jump to pike position on pull up bar (no box)
2. Maintain a tight and patient arch on pull up bar
3. Rise on your toes (spot them)
4. Initiate hip drive and press down on the bar with straight arms
Competition
Wednesday
17/05/2023
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps
Rest: 2 minutes between sets
B. Deadlift
Set 1: 3 reps @ 65% of 1RM
Set 2: 3 reps @ 75% of 1RM
Set 3: Max reps @ 85% of 1RM
Rest as needed
Start with 5-10% under your current or estimated 1RM to ensure successful completion of the prescribed percentages. Use the following formula to estimate your 1RM: Weight x Reps x 0.0333 + Weight = Estimated 1RM.
3 sets of 8-10 reps
Rest: 2 minutes between sets
Use sliders or rower seat for this exercise.
D. Double Unders and Handstand Push-Ups
2 sets:
- 40 Double Unders
- 3-6 Wall Facing Handstand Push-Ups
Rest: 1 minute
Then:
- 30 Crossover Singles
- AMRAP Banded Handstand Push-Ups with light band tension
Rest: 1 minute
Finally:
- 20 Cross Over Doubles
- Parallette Handstand Push-Up Eccentrics with 8-12" depth: Accumulate 3-4 slow and controlled reps
Rest: 2-3 minutes
E. Interval Training
3 Sets, every 8 minutes:
5-minute Clock:
- 500/400m Row at a 30-minute effort pace
- AMRAP in remaining time:
- 6 Front Squats @ 84/61 kg
- 12 Toes-to-Bar
- 30ft Handstand Walk (9.1 meters, 15ft down and back)
Scoring: Reps (higher is better)
Intent: Mixed "CrossFit" intervals with a focus on transition and movement speed. Aim for a rowing effort just below your 30-minute pace. Your AMRAPs in remaining time should be within 5% of each other. Push yourself while maintaining control.
F. Optional Part 1 - Bar Muscle-Up Progression
Spend 15 minutes progressing through the following steps for Bar Muscle-Ups:
1. Jump to pike position on pull up bar (no box)
2. Maintain a tight and patient arch on pull up bar
3. Rise on your toes (spot them)
4. Initiate hip drive and press down on the bar with straight arms
G.Optional Part 2 - Unbroken Bar Muscle-Ups
For Quality/Time:
Complete 5 sets of 30% of your AMRAP Unbroken Bar Muscle-Up set.
Scoring: Time (lower is better)
