Friday 07/06/2024
FitneSS
Snatch + Overhead Squat
Set 1: 3.1 complexes
Set 2: 2.1 complexes
Set 3: 1.1 complexes
Set 4: 3.1 complexes
Set 5: 2.1 complexes
Set 6: 1.1 complexes
Frequency: go every 2-minutes
Instructions:
This is a cluster/snatch set. Perform a 10-second rest between each snatch with an extra overhead squat on the final rep.
Treat this as wave loading: increase the load each set, then drop back down. Target the second wave to be heavier than the first. This is not a 1RM attempt.
Back Squat
Set 1: 3 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: Max reps @ 85%
Rest: As needed
Instructions:
Perform AMRAP (-1) for the max rep set.
Do not pause for more than 3 seconds between reps.
Base percentages on your current or estimated 1RM. If detrained, start with around 5-10% under your 1RM to ensure 100% success.
Conditioning
2 rounds:
5-minute clock:
75 Double Unders
15 burpees to Target
75 Double Unders
AMRAP WallBalls at 9/6kg
Rest: 2:30 between rounds
Competition
Close Grip Overhead Squat
5 sets of 3 reps
Rest: As needed
Instructions:
Start from the ground; clean and jerk the weight with the goal of setting the bar overhead from the front rack.
Build weight each set, adhering to tempo.
Snatch + Overhead Squat
Set 1: 3.1 complexes
Set 2: 2.1 complexes
Set 3: 1.1 complexes
Set 4: 3.1 complexes
Set 5: 2.1 complexes
Set 6: 1.1 complexes
Rest: 2 minutes between sets
Instructions:
This is a cluster/snatch set. Perform a 10-second rest between each snatch with an extra overhead squat on the final rep.
Rest 2 minutes between sets for a total of 6 sets.
Treat this as wave loading: increase the load each set, then drop back down. Target the second wave to be heavier than the first. This is not a 1RM attempt.
Back Squat
Set 1: 3 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: Max reps @ 85%
Set 4: 3 reps @ 75%
Set 5: Max reps @ 65%
Rest: As needed
Instructions:
Perform AMRAP (-1) for max rep sets, with a max of 12 reps for the last set.
Do not pause for more than 3 seconds between reps.
Base percentages on your current or estimated 1RM. If detrained, start with around 5-10% under your 1RM to ensure 100% success.
One Arm Dumbbell Shoulder Press
3 sets of 12 reps
Rest: 2 minutes between sets.
Conditioning
5 rounds:
5-minute clock:
200m run
10 burpees to 6" reach
200m run
AMRAP Echo Bike calories in remaining time
Rest: 2:30 between rounds