Wednesday 31/05/2023
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