Saturday 15/06/2024
FitneSS
Workout 1: As Many Reps as Possible (AMRAP) in 3 Minutes
Row: 30/24 calories
Barbell Thrusters: 20 reps @ 43/30 kg
Bar Facing Burpees: 40 reps
Power Clean and Jerks: 20 reps@ 43/30 kg
Row: 30/24 calories
Proceed as far through the workout as possible within the time limit.
Rest: 2 minutes
Workout 2: AMRAP in 6 Minutes
Row: 30/24 calories
Barbell Thrusters: 20 reps @ 52/35 kg
Bar Facing Burpees: 40 reps
Power Clean and Jerks: 20 reps @ 52/35 kg
Row: 30/24 calories
Proceed as far through the workout as possible within the time limit.
Rest: 2 minutes
Workout 3: For Time (Time Cap: 9 Minutes)
Row: 30/24 calories
Barbell Thrusters: 20 reps @ 61/43 kg
Bar Facing Burpees: 40 reps
Power Clean and Jerks: 20 reps @ 61/43 kg
Row: 30/24 calories
Extra Credit - Optional Workouts: Choose the one that you are not so good at.
Option 1: Bar Muscle Up Skill - Beginner
Progression Steps: Perform 5-7 reps of each step for quality
Note: Each step builds on the previous one. Do not skip steps.
Accumulate: 10-12 reps of "top to bottom" hip drive + press down for quality
Instructions:
Use a box to jump to the support position of the Bar Muscle Up (BMU).
Work on falling back into the same position created when jumping to hollow.
Fall away from the bar at the top into an "L" position with your legs.
Fall into the 'patient arch' position with tight legs and then into the "toe rise."
Add the hip drive and press down on the bar to get your shoulders as high as possible without bending your arms.
Extra Credit - Bodybuilding/Hypertrophy
3 Alternating Sets:
Dumbbell One-Arm Bent-Over Rows (2020 Tempo): 6 reps, heavier than 2 weeks ago (3-point/hand on bench)
Note: Use horizontal row if available
Rest: 1 minute
Wide Grip Strict Pull-Ups: 3-5 reps
Rest: 1 minute
Passive Hang on Rope: Max duration
Rest: As needed
Extra Credit Core Training
6 Sets:
Rest: 30-60 seconds between sets Scale: Rock with knees tucked
Competition
As Many Reps as Possible in 3 Minutes:
Rowing: 30 calories (men) / 24 calories (women)
Barbell Thrusters: 20 reps @ 61 kg (135 lbs) / 43 kg (95 lbs)
Bar Facing Burpees: 40 reps
Power Clean and Jerks: 20 reps @ 61 kg (135 lbs) / 43 kg (95 lbs)
Rowing: 30 calories (men) / 24 calories (women)
Proceed as far through the workout as possible.
Rest 2 minutes
As Many Reps as Possible in 6 Minutes:
Rowing: 30 calories (men) / 24 calories (women)
Barbell Thrusters: 20 reps @ 61 kg (135 lbs) / 43 kg (95 lbs)
Bar Facing Burpees: 40 reps
Power Clean and Jerks: 20 reps @ 61 kg (135 lbs) / 43 kg (95 lbs)
Rowing: 30 calories (men) / 24 calories (women)
Proceed as far through the workout as possible.
Rest 2 minutes
For Time (Timecap: 9 minutes):
Rowing: 30 calories (men) / 24 calories (women)
Barbell Thrusters: 20 reps @ 61 kg (135 lbs) / 43 kg (95 lbs)
Bar Facing Burpees: 40 reps
Power Clean and Jerks: 20 reps @ 61 kg (135 lbs) / 43 kg (95 lbs)
Rowing: 30 calories (men) / 24 calories (women)
Strength/Power Training
Banded Deadlift
5 sets of 5 reps @ 50-55% 1RM
Rest 2 minutes between sets
Use a light band, focus on speed, and avoid losing position.
Accessory Work - Hypertrophy/Bodybuilding
1. Dumbbell One-Arm Bent-Over Rows (2020 Tempo)
3 sets of 6 reps
Use heavier weight than 2 weeks ago.
Rest 1 minute.
2. Wide Grip Strict Pull-Ups
3-5 reps per set
Rest 1 minute.
3. Bar Muscle-Ups
Max 15 reps in 1 minute
Rest as needed.
Seated Elbow on Knee Banded Bicep Curl
3 sets of 12-15 reps
Rest 1 minute between sets.
Control through full range of motion (ROM).
Extra Credit (Upper Body Mobility Focus)
Couch Stretch T-Spine Rotations:
5 slow, controlled rotations in both directions with a 3-second pause at the end range on both sides.
Rest as needed between sides.
Downward Dog to Seal Stretch Transitions:
Accumulate 5 reps with a 5-second pause in each position x3.
Rest as needed.
Prone PVC Pass Throughs:
10 reps with a 2-second isometric hold on each rep x3.
Rest as needed.