Wednesday 29/03/2023
“Fitness is only experienced by the intelligent, for it requires control of the mind to control the body.”
FitneSS
Wednesday
29/03/2023
Α.
Every 2min x 8min
Segment clean Deadlift x 5seconds pause 1'' of the floor
-rest 10sec-
Hang Power Clean x 3 (1.1.1)
*5-10sec rest between reps
*all sets @65% of 1RM
B.
Every 2min x 6min
Split Jumps x 5/side
*fiinish one side before moving to the other
*not alternating
C.
EMOM x 18:00
M1: 6 SandBag Front Squats @60/40kg
M2: 12 DB Walking Lunges @22,5/15kg
M3: 24 Wallball *choose a weight to go unbroken
-rest 3min-
D. (Optional)
EMOM x 9min
M1: alternating Deadbug exercise x 40sec
M2: alternating single leg KB Romanian Deadlifts x 40sec
M3: Bridge walk outs x 40sec
Competition
Wednesday
29/03/2023
Α.
Every 2min x 8min
Segment clean Deadlift x 5seconds pause 1'' of the floor
-rest 10sec-
Hang Power Clean x 3 (1.1.1)
*5-10sec rest between reps
*all sets @65% of 1RM
B.
Every 2min x 6min
Split Jumps x 5/side
*fiinish one side before moving to the other
*not alternating
C.
EMOM x 18:00
M1: 6 SandBag Front Squats @60/40kg
M2: 12 DB Walking Lunges @22,5/15kg
M3: 24 Wallball *choose a weight to go unbroken
-rest 3min-
D. (Optional)
EMOM x 9min
M1: alternating Deadbug exercise x 40sec
M2: alternating single leg KB Romanian Deadlifts x 40sec
M3: Glute Ham Raises x 40sec
