Friday 02/06/2023
“Training sessions are not always about entertainment; they are meant to forge your character.”
FitneSS
Friday
02/06/2023
- Set 1: 5 reps at 67% of your maximum
- Set 2: 5 reps at 72% of your maximum
- Set 3: 3 reps at 77% of your maximum
- Set 4: 3 reps at 82% of your maximum
- Set 5: 1 rep at 87% of your maximum
- Rest for 2 minutes
- Set 1: 5 reps at 75% of your maximum
- Set 2: 3 reps at 85% of your maximum
- Set 3: Perform as many reps as possible at 95% of your maximum (AMRAP, stopping 1 rep before failure)
- Rest as needed
- Set 1: 5 reps at 65% of your maximum
- Set 2: 5 reps at 75% of your maximum
- Set 3: Perform as many reps as possible at 85% of your maximum (AMRAP, stopping 1 rep before failure)
- Rest as needed
Extra Optional Work
3 alternating sets:
Set 1:
- Straddle Compression Walks: 8-10 reps
- Focus on leaning into the planche position and squeezing/compressing your legs towards your arms
- Rest for 30 seconds
Set 2:
- Max Diamond Push-Ups with a 2020 tempo (3 reps in reserve)
- Rest for 2 minutes
Competition
Friday
02/06/2023
- Set 1: 5 reps at 67% of your maximum
- Set 2: 5 reps at 72% of your maximum
- Set 3: 3 reps at 77% of your maximum
- Set 4: 3 reps at 82% of your maximum
- Set 5: 1 rep at 87% of your maximum
- Set 6: 1 rep at 87% of your maximum
- Rest for 2 minutes and 30 seconds between sets
- Perform 4 sets of 2 reps at 88-93% of your maximum
- Rest for 2 minutes between sets
- Set 1: 5 reps at 75% of your maximum
- Set 2: 3 reps at 85% of your maximum
- Set 3: Perform as many reps as possible at 95% of your maximum (AMRAP, stopping 1 rep before failure)
- Rest as needed
For extra volume:
- Complete 2 back-off sets of 3 reps at 85% of your maximum
- Perform AMRAP (minus 1 rep) at 75% of your maximum
- Set 1: 5 reps at 65% of your maximum
- Set 2: 5 reps at 75% of your maximum
- Set 3: Perform as many reps as possible at 85% of your maximum (AMRAP, stopping 1 rep before failure)
- Rest as needed
For extra volume:
- Complete 2 back-off sets of 5 reps at 75% of your maximum
- Perform AMRAP (minus 1 rep) at 65% of your maximum
Grip and Hinge Endurance Tester (20-minute AMRAP):
- 10 unbroken Deadlifts at 102.5/70 kg
- Kettlebell Farmer Carry for 30.5 meters at 32/24 kg
- 1 Legless Rope Climb from a 4.6-meter rope
- Rest for 30 seconds
- 15 unbroken Kettlebell Swings at 32/24 kg
- Kettlebell Farmer Carry for 30.5 meters at 32/24 kg
- 2 Rope Climbs from a 4.6-meter rope
- Rest for 30 seconds
3 alternating sets:
Set 1:
- Straddle Compression Walks: 8-10 reps
- Focus on leaning into the planche position and squeezing/compressing your legs towards your arms
- Rest for 30 seconds
Set 2:
- Max Diamond Push-Ups with a 2020 tempo (3 reps in reserve)
- Rest for 2 minutes
