Tuesday 04/06/2024

FitneSS

Tall Split Jerks

• Forehead/Chin/Chest level

• 6 sets of 1 rep

• Rest 60 seconds between sets

• Use light load; focus on technique: lockout, footwork, speed

• Alternate forward foot each set for balance

Split Jerk

• 5 sets of 1 rep at 75-85% of your max

• Rest as needed

Handstand Strength

• 8 elevated plate climbs (wall-facing)

• Perform 5 sets

• Rest 60-90 seconds

• Alternate lead hand each step

• Start with a small plate; if you complete the set unbroken and controlled, increase height. If not, stay at the current height.

Alternating Sets (3 rounds):

• A.  Ring Top Support

• Hold for 30-40 seconds

• Rest 30 seconds

• B. Wall-Facing Handstand Hold

• Hold for 30-40 seconds

• Rest 30 seconds

• C. Max Hand Release Push-Ups

• Perform as many reps as possible (AMRAP) in 1 minute

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Competition

Option 1:

Tall Split Jerks

• Forehead/Chin/Chest level

• 6 sets of 1 rep

• Rest 90 seconds between sets

• Use light load; focus on technique: lockout, footwork, speed

• Alternate forward foot each set for balance

Split Jerk

• 5 sets of 1 rep at 75-85% of your max

• Rest as needed

Option 2:

Strict Ring Dip

• 3 sets of 18/14 reps

• Rest 3 minutes between sets

• Start unassisted; if you hit failure, quickly use a band to finish the reps

Bottom of Ring Dip Hold

• 3 sets of 15 seconds

• Rest 90 seconds between sets

• Add a band if needed

Everyone:

Core Finisher

• Paused Arch to Hollow Swing

• 3 sets of 6-8 reps

• Rest 90 seconds between sets

• 1-second pause in each position; 1 hollow + 1 arch = 1 rep

• Keep it super "strict"

  Alternating Sets (3 rounds):

A. Barbell Be11nch Press

• 6 reps at 75-80% of your max

• Rest 30 seconds

B. Wall Walks

• Perform 5 reps with a focus on speed

• Rest 30 seconds

C. Max Strict Handstand Push-Ups

• Perform as many reps as possible (AMRAP) in 1 minute

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