Wednesday 05/06/2024
FitneSS
Every Minute on the Minute (EMOM) for 8 Minutes
2 Hang Power Cleans
Start at ~70% of estimated 1RM HPC.
Increase weight slightly each set.
Quick drop/reset between reps (not touch-and-go).
Focus on powerful hip extension and strong, technical front rack catch.
Workout
Every 6 minutes for 18 minutes (3 Sets):
For Time:
250m Row
7 Ground to Overhead (60/40kg)
9 Deadlifts (60/40kg)
12 Toes To Bar
250m Row
Extra Credit - Toes to Bar Skill
Option 1: Beginner
Arch to Hollow on Bar: 3 sets of 5 reps, legs straight.
Arch to Knee Tuck: 3 sets of 5 reps, knees to hip height in front swing, legs straight in back.
Toes to Bar (TTB): 3 sets of 5 reps, legs straight in arch, knees can bend to touch bar.
TTB with Forward Gaze: 3 sets of 5 reps, same points as above but look straight ahead instead of the bar.
*Always return to straight leg position in the arch.
Option 2: Intermediate
3-5 Unbroken V-ups.
Rest 5 seconds.
Repeat until failure.
Rest 5 minutes.
Complete 2-4 sets.
Cap at 80 reps total.
Maintain initial rep scheme throughout (e.g., if you start with 4 reps, continue with 4).
Competition
Alternating Sets (3 rounds)
1. Maximal Isometric Clean Grip Pin Pull
Hold for 10 seconds.
Ramp effort from 60% to 100% within the 10 seconds.
Rest 2 minutes.
2. Half Kneeling Single Leg Lateral Jumps
5 reps per side.
Reset between each rep to maintain power.
Rest fully between rounds to ensure maximal power.
Every Minute on the Minute (EMOM) for 8 Minutes
2 Hang Power Cleans
Start at ~70% of estimated 1RM HPC.
Increase weight slightly each set.
Quick drop/reset between reps (not touch-and-go).
Focus on powerful hip extension and strong, technical front rack catch.
Workout - Part 1
6-8 Sets:
200m Skierg
10 Double Dumbbell Power Snatches (22.5/15.5kg)
12 Toes to Bar
10 Deadlifts (70.5/50kg)
200m Skierg
Rest 2 minutes between sets.
Workout - Part 2
Cooldown:
15 minutes easy cooldown.
Alternating Sets (2 rounds)
1. Barbell Deficit Deadlifts (2020 Tempo)
10 reps.
2" deficit.
8/10 RPE, focus on extra ROM and glute drive.
No rest between exercises.
2. GHD Hip Extensions
12-15 reps.
Rest 1 minute.
3. Gliding Leg Curls with Hip Extensions on Rower
15 reps.
Use grips/straps to assist grip if needed.
Constant tension, no pause between reps.
Rest as needed.
If available, use a seated leg curls machine for F3. Only rest between F2 and F3.
Extra Credit Part 1
4-5 Sets:
Weighted Strict False Grip Pull-Up
3 sets of 2.2.2 reps.
Rest 2:30 between sets.
Extra Credit Part 2
3 Sets:
Strict Ring Muscle Up Eccentric
12-15 reps.
Rest 2:30 between sets.
Accumulate reps as slow and controlled as possible through the transition.
Extra Credit Part 3
4 Sets:
Inverted Barbell Row (feet elevated)
Max reps.
Rest as needed.
AMRAP (-1) each set.
Slow/controlled tempo, adjust body angle to reach chest to bar, aim for at least 5 tough reps per set.
Extra Credit Part 4
3 Alternating Sets:
1. Dumbbell One-Arm Bent-Over Rows
10 reps per side (heavy, aim for same load as last week).
Rest 1 minute.
2. False Grip Chest to Rings Hold
Hold for max duration.
Accumulate 25 total seconds.
Rest 1 minute.
6-8 reps per direction each set.
Rest 1 minute.
Extra Credit Part 5
Upper Body Mobility Focus:
Accumulate 5 Medball T-Spine CARs each direction.
Accumulate 30 slow Cat-Cows.
Accumulate 20 Prone Shoulder Swimmers.