Wednesday 12/06/2024
FitneSS
Every 2:30 for 7:30 (3 sets)
8 Barbell Hip Thrusts
As Many Reps as Possible in 15 Minutes
12 Lateral Burpees OTBar
10 Unbroken Power Snatches @ 34/25 kg (75/55 lbs)
12 Lateral Burpees OTBar
10 Unbroken Power Clean and Jerks @ 34/25 kg (75/55 lbs)
All sets must be unbroken, adjust weight if needed.
Dropping the bar is not allowed.
Goal: 5 - 7 rounds
Extra Credit - Toes-to-Bar Skill
Option 1: Got None
Accumulate 3 sets of 6-8 Arch to Hollow on bar (legs together and straight in arch)
Accumulate 3 sets of 6-8 Arch to Knee Tuck (bring knees up to hip height in front swing, legs straight in back)
Accumulate 3 sets of 6-8 TTB with straight legs in arch (bend knees if needed to touch bar)
Accumulate 3 sets of 6-8 TTB (look straight ahead, keep same points from "C")
Notes: Always return to straight leg position in the arch
Option 2: Got Some
6-10 Unbroken TTB
Rest: 10 seconds
Repeat until failure
Rest: 5 minutes between sets
Repeat: 2-5 sets
Cap: 80 total reps for the day
Notes: Maintain the same rep scheme throughout
Competition
3 Alternating Sets
Maximal Isometric Snatch Grip Pin Pull
10 seconds: Bar at mid-thigh, ramp from 60% to 100% effort within the 10 seconds
Rest: 10 seconds
1.1.1 Power Snatches @ 65%
Reps: 1.1.1 (rest 5-10 seconds between reps)
Notes: Find a tough cluster for the day, avoid going below parallel. Terminate if you start to squat or starfish. Focus on powerful hip extension and a strong, technical catch in the power position.
Rest: 1 minute between sets
Landmine Full Contact Twists
3 sets of 10 reps @ Max Load
Rest: 1 minute between sets
Notes: Increase speed each rep, focus on powerful hip rotation, not lower back
Every 2:30 for 7:30 (3 sets)
8 Barbell Hip Thrusts
Goal: Heavier than the set of 10 from 2 weeks ago for all 3 sets
As Many Reps as Possible in 20 Minutes
12 Unbroken Toes-to-Bar (TTB)
15 Unbroken Power Snatches @ 34/25 kg (75/55 lbs)
12 Unbroken Pull-Ups
15 Unbroken Bench Presses @ 40%
Goal: Complete as many rounds as possible
Notes:
All sets must be unbroken
Cap at 7 rounds
Intent
This is week 4 of our hinge/barbell cycling progressions. Expect this to challenge your grip, so warm up your forearms well.
Target
Complete each movement unbroken. Rest as needed between movements to maintain unbroken sets.
Feel
This should challenge your posterior chain with moderate global fatigue.
Extra Credit Part 1
Wall Facing Single Arm Handstand Hold
3 sets: 10-20 seconds each
Rest: As needed
Notes: Alternate arm each set
Extra Credit Part 2
1. 30 Wall Facing Handstand Shoulder Taps
Reps: 15/side, alternating
Rest: 1 minute
2. 6 Wall Walks
No rest between wall walks
3. 10 Kipping Handstand Push-Ups
Goal: Complete as fast as possible each set
Rest: 2:30 between sets
Extra Credit Part 3
3 Sets, Each for Time
25 sec freestanding handstand hold in 4x4 box
75 ft Handstand Walk (HSW)
Rest: 1-2 minutes between sets
Notes: Does not need to be unbroken