Wednesday 31/05/2023
“Shift your focus towards what you can do, rather than what you can’t. Move closer to your goals with every rep, every lift, and every movement. By embracing your capabilities and pushing beyond your limits, you’ll pave the path towards success and unlock your true potential.”
FitneSS
Wednesday
31/05/2023
For Time:
- 30 Barbell Bench Presses at 84/61 kg (approximately 60% of 1 rep max)
- 30 Single Arm DB Power Snatch ‘@30/20kg
Deadlift:
- Set 1: 5 reps at 35% of your max
- Set 2: 5 reps at 45% of your max
- Set 3: 5 reps at 55% of your max
- Rest as needed
2 Rounds
EMOM x 10min
M1: 15/10cal Assault Bike
M2: 15-20 Toes to bar
M3: 60-80 Double Unders
M4-5: Rest
Optional Work
Hamstring Slider Curl (Rower Seat):
- 2 sets of 9-11 reps
- Rest for 2 minutes between sets
Handstand Push-up Progression:
- 2-3 sets of alternating exercises:
- 4-8 Box piked strict HSPU
- Rest for 1 minute
- Max Strict Handstand Pushups
- Rest for 1 minute
- 4-5 Parallette Handstand push-up Eccentrics
- Rest for 2 minutes and 30 seconds between sets
Competition
Wednesday
31/05/2023
For Time:
- 30 Barbell Bench Presses at 84/61 kg (approximately 60% of 1 rep max)
- 15 Snatches at 84/61 kg (approximately 75% of 1 rep max)
Deadlift:
- Set 1: 5 reps at 35% of your max
- Set 2: 5 reps at 45% of your max
- Set 3: 5 reps at 55% of your max
- Rest as needed
Hamstring Slider Curl (Rower Seat):
- 2 sets of 9-11 reps
- Rest for 2 minutes between sets
- Perform the exercise using sliders or the rower seat
Handstand Push-up Progression:
- 2-3 sets of alternating exercises:
- 4-8 Wall Facing Strict Handstand Push Ups
- Rest for 1 minute
- Max Strict Handstand Pushups
- Rest for 1 minute
- 4-5 Parallette Handstand push-up Eccentrics
- Rest for 2 minutes and 30 seconds between sets
2 Rounds for Time:
- Assault Bike: 20/15 calories
- 100 Double-Unders
- 25 Toes to Bars
- Rest for 3 minutes
- Assault Bike: 20/15 calories
- 50 Crossover Single Unders
- 25 GHD Sit-Ups
- Rest for 3 minutes
