Monday 03/06/2024

FitneSS

Mix Grip strict Pull-Up (2121 Tempo)

• Sets: 5

• Reps: Max reps each set

• Rest: 2 minutes between sets

• Notes:

• AMRAP (-2) each set

• Alternate sides per set (3 sets/side)

• Alternate lead arm on each set

Back Rack Reverse Lunge

• Sets: 3

• Set 1: 10 reps

• Set 2: 8 reps

• Set 3: 6 reps

• Rest: 2 minutes between sets

• Notes:

• Maintain good form, mechanics, and control

• Keep front shin perpendicular to the floor

• Aim for 9/10 RPE on the last set

• Use similar loads as last week

• Perform reps per side, alternating

Supersets: 2 Sets

1. SandBag Squats (3030 Tempo)

• Reps: 6 (heavy)

• Rest: 30 seconds

2. Dumbbell Front Rack Reverse Lunge Steps

• Reps: 12 per leg

• Rest: 30 seconds

3. Barbell Thrusters

• Reps: 24 @ 20-35 kg / 16-25 kg

• Rest: 3 minutes

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Competition

Clean from Blocks

• 9 sets of 1.1 reps

• Rest: 90 seconds

• 3 sets above the knee

• 3 sets at knee level

• 3 sets below the knee

• Target: Slightly heavier than last week

Back Rack Reverse Lunge

• Set 1: 10 reps

• Set 2: 8 reps

• Set 3: 6 reps

• Rest: 2 minutes

• Maintain good form, mechanics, and control.

• Keep front shin perpendicular to the floor.

• Aim for a 9/10 RPE on the last set.

• Use similar loads as last week, increasing volume.

Staggered Grip Rope Pull-Up (2121 Tempo)

• 6 sets of max reps

• Rest: 2 minutes

• Perform AMRAP minus 2 reps each set.

• Alternate leading arm each set (3 sets per side).

• Wear a weighted vest (9 kg for men, 6 kg for women).

Circuit Training

3 alternating sets of:

1. Belt Squats (3030 Tempo)

• 6 heavy reps

• Rest: 30 seconds

2. Dumbbell Front Rack Walking Lunge Steps

• 12 lunges per leg (24 total)

• Rest: 30 seconds

3. Barbell Thrusters

• 24 reps (20-34 kg for men, 16-25 kg for women)

• Rest: 3 minutes

Extra Credit

3 rounds for time:

• 20 V-Ups

• 20 Single Leg V-Ups

• 20 Tuck Body Rocks (elbows touch knees)

• Rest: 1 minute between rounds

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