Wednesday 24/05/2023
“True wealth is not measured in material possessions but in the vitality and well-being that radiate from within. Prioritize self-care and make choices that support your long-term health.”
FitneSS
Wednesday
24/05/2023
Deadlifts
Set 1: Perform 5 reps at 80% of 1RM
Set 2: Perform 3 reps at 85% .
Set 3: Do as many reps as possible at 90%
Take rest as needed between sets.
If feeling strong, you can work towards a single rep at 90% or more.
Front Squats and Strict Handstand Push-Ups (HSPUs)
Perform 5 sets of 1-minute rounds:
Complete 12 DB (Dumbbell) front squats at 50/35lbs (22.5/15kg).
In the remaining time, perform as many strict HSPUs as possible.
Take 1 minute of rest between sets.
Score your performance based on the number of reps completed for each exercise.
DB Power Cleans and Handstand Walks (HSWs)
Complete 5 sets of 1-minute rounds:
Perform 8 DB power cleans at 50/35lbs (22.5/15kg).
In the remaining time, accumulate distance by performing handstand walks for 12ft (3.7 meters) down and back.
Rest for 1 minute between sets.
Score your performance based on the total distance covered during the HSWs.
Intent: Develop HSPU/HSW endurance under fatigue.
Target: Expect some deterioration in HSPU and HSW performance. Pace yourself to maximize your overall score. Use a riser if needed to ensure a minimum of 5 HSPU reps per set.
Feel: This will be challenging and will be limited by your HSPU/HSW ability.
Optional Part 1:
Perform 4-5 sets of V-up holds at 65% of the maximum time you achieved during week 1.
Rest as needed between sets.
Lower the intensity to 55% if necessary.
Start in a hollow body position, transition into a V-up with feet touching, knees locked out (or as close as possible), and elbows in contact with knees.
Scale by minimizing knee bending and focusing on maintaining the hold.
Optional Part 2:
Complete 10 rounds for time:
Perform 10 V-ups followed by 10 GHD sit-ups.
Competition
Wednesday
24/05/2023
A. Below Knee Hang Power Clean
Perform 3 sets of 2 reps at 70-75% of your perceived effort for the day.
Rest for 2 minutes between sets.
Focus on good speed and control rather than heavy weights.
Standing, drop 1" off the floor and perform the power clean.
B. Power Cleans
Complete 4-5 sets of 30-second AMRAP (As Many Reps As Possible) power cleans at 75% of your 1RM (One Rep Max) power clean weight (235/165lb or 106/75kg).
Rest for 30 seconds between sets.
Keep track of the number of sets and reps for each set.
C. Deadlifts
Set 1: Perform 5 reps at 80% of 1RM
Set 2: Perform 3 reps at 85% .
Set 3: Do as many reps as possible at 90%
Take rest as needed between sets.
If feeling strong, you can work towards a single rep at 90% or more.
D. GHD Reverse Hyperextensions
Complete 3 sets of 12 reps.
Rest for 2 minutes between sets.
Aim for a similar load as two weeks ago, targeting around 8/10 Rate of Perceived Exertion (RPE).
E. Front Squats and Strict Handstand Push-Ups (HSPUs)
Perform 5 sets of 1-minute rounds:
Complete 12 DB (Dumbbell) front squats at 50/35lbs (22.5/15kg).
In the remaining time, perform as many strict HSPUs as possible.
Take 1 minute of rest between sets.
Score your performance based on the number of reps completed for each exercise.
F. DB Power Cleans and Handstand Walks (HSWs)
Complete 5 sets of 1-minute rounds:
Perform 8 DB power cleans at 50/35lbs (22.5/15kg).
In the remaining time, accumulate distance by performing handstand walks for 12ft (3.7 meters) down and back.
Rest for 1 minute between sets.
Score your performance based on the total distance covered during the HSWs.
Intent: Develop HSPU/HSW endurance under fatigue.
Target: Expect some deterioration in HSPU and HSW performance. Pace yourself to maximize your overall score. Use a riser if needed to ensure a minimum of 5 HSPU reps per set.
Feel: This will be challenging and will be limited by your HSPU/HSW ability.
Optional Part 1:
Perform 4-5 sets of V-up holds at 65% of the maximum time you achieved during week 1.
Rest as needed between sets.
Lower the intensity to 55% if necessary.
Start in a hollow body position, transition into a V-up with feet touching, knees locked out (or as close as possible), and elbows in contact with knees.
Scale by minimizing knee bending and focusing on maintaining the hold.
Optional Part 2:
Complete 10 rounds for time:
Perform 10 V-ups followed by 10 GHD sit-ups.