Monday 10/06/2024

FitneSS

Hang Clean

Within 15 minutes:

1. Max Load Clean:

• 3 sets of 1 rep @ Max Load

• Rest as needed

• Build to a tough single at each position: above the knee, knee, and below the knee

• 5 min cap at each position

Squat Endurance Progression

2 alternating sets of:

1. Front Squats:

• 6 reps at 3030 tempo

• HEAVY!

• Rest 30 sec

2. Dumbbell Jump Switch Lunges:

• 12 reps

• Rest 30 sec

3. Med Ball on shoulder Squats:

• 24 reps at 12/9kg

• Switch shoulder on the next set.

Intent:

• This is week 2 of a 6-week squat endurance progression, mostly on Mondays.

• Expect dense sets of squat-based movements focusing on leg endurance.

Target:

• Aim to perform each movement unbroken (or max 2 sets).

• Adjust the loading as needed to achieve this.

Feel:

• This will be challenging, limited by leg stamina rather than global capacity.

• Rest as needed.

Mix Grip - Chin Up Hold

2 sets for Max Duration:

• Alternate arms

• Chin should be clearly above the bar

 Extra Credit - Option 1: Got None

Ring Muscle-Up Skill RMU: Got None:

If you started an RMU progression during the foundations cycle, you can continue it here.

Skill Breakdown:

1. Max-Effort Ring Swing:

• 1 max-effort ring swing + open hip front swing with aggressive pull to shoulders x 6

• Rest as needed

2. High Ring Jumping Muscle Ups:

• Accumulate 10-12 two-position jumping muscle ups on high rings

• Use a box under your feet

• Goal: Get used to turning over higher off the ground

• Note: Shoulders are the highest point, then the hips (which are open!)

3. Band-Supported Chest to Ring Pullups:

• Every 90-120 sec x 4-5 sets: 2-4 seated band-supported chest to ring pullups + 1-2 strict muscle-up transitions

4. Ring Support Pulses:

• 15-25 sec ring support pulses x 3

• Rest as needed

Extra Credit - Option 2: Got Some

Ring Muscle-Up Skill Reverse RMU Swing Step Complex:

1. Ring Turnovers:

• 1-3 ring turnovers + 1 arch to pull to chest + 1 arch to hip drive + 3-5 arch to hollow swings x 4-5 sets

• Rest 3 min between sets

Choose reps based on your ability.

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Competition

Clean from Blocks

Within 18 minutes:

1. Max Load Clean:

• 3 sets of 1 rep @ Max Load

• Rest as needed

• Build to a tough single at each position: above the knee, knee, and below the knee

• 6 min cap at each position

Bent Arm Rope Hang

2 sets for Max Duration:

1. Bent Arm Rope Hang:

• Alternate top hand on each set

• Face should be level with top hand

Squat Endurance Progression

3 alternating sets of:

1. Sandbag Front Squats:

• 6 reps at 3030 tempo

• HEAVY!

• Rest 30 sec

2. Dumbbell Jump Switch Lunges:

• 12 reps

• Rest 30 sec

3. Overhead Squats:

• 24 reps @ 34/25 kg (75/55 lbs)

• Lunges in place; must switch

2-3 sets as needed for volume adjustments today.

Intent:

• This is week 2 of a 6-week squat endurance progression, mostly on Mondays.

• Expect dense sets of squat-based movements focusing on leg endurance.

Target:

• Aim to perform each movement unbroken. Adjust the loading as needed to achieve this.

Feel:

• This will be challenging, limited by leg stamina rather than global capacity.

• Rest as needed.

Alternating Sets

2 sets of:

1. Wall Sit:

• Hold for 1 minute

• Rest 1 minute

2. Gliding Leg Curls:

• Perform for 1 minute

• Rest as needed

Extra Credit Part 1

Seated Pike Compression:

1. Pike Compression:

• 3 sets of 1 minute

• Rest 1 minute between sets

Extra Credit Part 2

3 alternating sets of:

1. Bent Knee Hollow Body Rocks:

• Max reps for 35 seconds

• Rest 30 sec

2. Forearm Front Plank:

• Hold for 35 seconds

• Rest 30 sec

3. V-Ups:

• Max reps

• Rest 2 min

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