Wednesday 19/04/2023
““The more you practice, the luckier you get.” ”
FitneSS
Wednesday
19/04/2023
Α. 4 alternating sets of:
A1. Snatch Lift off *Hold for 5 seconds at midthigh
A2. 3reps (1.1.1) Hang Power Snatches
*rest 5-10 seconds between reps
*build to todays max cluster
*go every 2:30min
B. EMOM x 16min (2 Rounds)
M1: 15/12 Cal C2 @ 10/8 damper standing
M2: 30 Sec Goblet squat hold (90 degrees)
M3: 10 Front Squats @ 40% of 1RM
M4: Rest
M5: 12/9 Cal Row @ 10/8 Damper standing 30 Sec Wall Sit (90 degress, feet flat)
M6: 30 Sec Goblet squat hold (90 degrees)
M7: 20 Walking Lunge Steps @with the KB)
M8: Rest
Followed by...
3 Rounds of
300m Run
50 Double Unders
C. Extra Work Barbell Hip Thrust
3 sets of 8 reps
Rest 30 seconds between sets
D. Extra Work
3-4 sets of 5 muscle up complex:
1 arch to hollow swing on Rings
1 Jumping RMU from Box
1 ring dip with
-rest 2min-
Competition
Wednesday
19/04/2023
Α. 4 alternating sets of:
A1. Snatch Lift off *Hold for 5 seconds at midthigh
A2. 3reps (1.1.1) Hang Power Snatches
*rest 5-10 seconds between reps
*build to todays max cluster
Rest 1 minute
B. Landmine Full Contact Twists
3 sets of 5 reps/side
Rest 2 minutes between
C. Barbell Hip Thrust
3 sets of 8 reps
Rest 30 seconds between sets
D. Every 4:00 x 6-8 alternating sets:
D1. 20/15 Cal C2 @ 10/8 damper standing
30 Sec Wall Sit (90 degrees)
10 Front Squats @ 40% of 1RM
D2. 20/15 Cal C2 @ 10/8 Damper standing 30 Sec Wall Sit (90 degress, feet flat)
30 Sec Wall Sit (90 degrees)
20 Walking Lunge Steps @ 50/35lbs - 22,5/15kg DBs (farmers)
Followed by....
10min Clock:
1min Run@ 70-80% max HR
1min Bike @ 70-80% max HR
E. Extra Work
3-4 sets: AMRAP of muscle up complex:
1 arch to hollow swing
1 RMU
1 ring dip with "sweep back" dip
-rest 2-4 min-
