Tusday 11/06/2024
FitneSS
3 Sets :
Push Presses
4 Reps @ 70%
Touch-and-Go (TNG) reps.
Aggressive punch to lockout.
Maintain around 70% across all sets.
Rest as needed.
Conditioning:
Every 90 seconds for 18 minutes (3 Total Rounds)
Assault Bike 21/16 calories
Double Unders 75 or 200m Run
Row 21/16 calories
Rest
Extra Credit - Handstand Strength
Exercise:
Elevated Plate Step - Wall Facing x 4
Alternate lead hand each step.
Start with a small plate. If you complete the set unbroken and under control, increase the height. If not, stay at the same height.
Rest: 90-120 seconds between sets.
Competition
Option 1: Split Jerk
Sets and Reps:
Set 1: 2 reps @ 84-86%
Set 2: 2 reps @ 84-86%
Set 3: 1 rep @ 88+%
Set 4: 1 rep @ 88+%
Rest: 2 minutes between sets
Note: Perform from a rack, no blocks.
Alternating Sets (Complete 3 Sets):
1. Shoulder Press Overcoming Iso
Top of Head Level for 10 seconds.
Ramp effort from 60% to 100% within 10 seconds.
Rest: 2 minutes
2. Push Presses
4 Reps @ 70%
Touch-and-Go (TNG) reps.
Aggressive punch to lockout.
Maintain around 70% across all sets.
Rest: As needed
Option 2: Bodyweight Strength
1. Strict Ring Dip
4 Sets of Max Reps @ 50%
Perform As Many Reps As Possible (AMRAP), minus one rep each set.
Rest: 2 minutes between sets
Note: Use 50% of your heavy 3RM.
2. Pike Handstand Push-Up (32X3 Tempo)
3 Sets of Max Reps
Perform As Many Reps As Possible (AMRAP), minus one rep each set.
Rest: 2 minutes between sets
Note: Place hands on a 10x30 line. Ensure a full stop with the head on the ground each rep. Keep hips stacked over shoulders. Video Demonstration
Core Finisher (Everyone):
Alternating Sets (Complete 3 Sets):
1. Hollow Body Rocks
12-15 Reps
Perform slow reps, focusing on using the back of your shoulder to create movement.
No rest
2. Hollow Body Hold
Hold for 15-20 seconds
Rest: 1 minute
3. Arch Body Rocks
12-15 Reps
No rest
4. Arch Body Hold
Hold for 15-20 seconds
Rest: 1 minute
Conditioning (Everyone):
AMRAP 5:00 (Complete 3-5 Rounds)
200m Run, then:
AMRAP of:
3 Calorie Echo
3 Calorie Row
Increase by 6/6, 9/9, etc.
Rest: 2:00 between AMRAPs
Scoring: Total calories
Intent:
Week 4 of Run/Echo progressions. This week features an ascending ladder rep scheme with the addition of the row erg.
Target:
Maintain a max sustainable pace each round. Your effort should allow you to be within 3-5 calories for each of the 3-5 rounds. If feeling good, push hard on the last round.
Feel:
This should be challenging. Keep your effort sustainable until the last round, where you can give an extra push.