Monday 17/06/2024

FitneSS

Squat Clean EMOM

8 sets:

• Every minute for 8 minutes:

• 2 Squat Cleans @ 50-60% of 1RM

• Touch and go reps, focus on speed

Conditioning

EMOM for (3 sets):

1. 6 Front Squats (from floor) @ 65%+ of 1RM

2. 12 Dumbbell Walking Lunge Steps (heavier than June 3rd)

3. 24 AJumps on Plate

4. 15/12 calories Assault Bike

   Rest 2 minutes

Pull-Up Complex Finisher

3 sets:

• 20 seconds hang

• AMRAP (-1) strict pull-ups

• AMSAP chin over bar hold (max 30 seconds)

• Rest 3-4 minutes

Add a band for pull-ups if needed but try to complete holds without support.

Extra Credit - Option 1: Got None

Ring Muscle Up Skill

If you began a RMU progression during the foundations cycle, continue it here.

Skill Breakdown:

1. Max-Effort Ring Swing:

• 1 swing + open hip front swing with aggressive pull to shoulders x8

• Rest as needed

2. Jumping Ring Muscle Ups:

• Accumulate 8-10 two-position jumping muscle ups on high rings

• Use a box under your feet. The goal is to adjust to turning over higher off the ground.

• Shoulders should remain the highest point, followed by open hips.

3. Ring Support Pulses:

• 15-30 seconds x3

• Rest as needed

Option 2: Got Some

Ring Muscle Up Skill

RMU Swing Step Complex:

• 3 arch to hollow swings

• 1 arch to hip drive

• 1 arch to pull to chest

• 1-5 turnovers (no dip)

• x4-5 sets, rest 3 minutes between sets

Aim for more reps than last time.

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Competition

Squat Clean EMOM

8-10 sets:

• Every minute for 8 minutes (8 sets):

• 2 Squat Cleans @ 50-60% of 1RM

• Touch and go reps; focus on speed

Front Rack Lateral Lunges

Every 2:30 for 7:30 (3 sets):

• 8 Barbell or KB Front Rack Lateral Lunges (8/side each set)

• Light load

• Focus on quality movement and adductor strength

Bulgarian Ring Row

4 sets of 8-12 reps:

• 31X1 tempo

• Rest 2 minutes between sets

• Elevate feet if needed

• Add a weighted vest if too easy

Conditioning

3 sets:

• 6 Front Squats (from floor) @ 65%+ of 1RM

• 15/12 calories Assault Bike

• 12 Dumbbell Walking Lunge Steps (heavier than June 3rd)

• 15/12 calories Assault Bike

• 24 Thrusters @ 20-35kg/15-25kg (heavier than June 3rd)

Intent: Week 3 of a 6-week squat endurance progression. Expect dense sets of squat-based movements to build leg endurance.

Target: Aim to complete each movement unbroken. Adjust loading as needed.

Feel: Challenging but focused on leg stamina, not global capacity.

Hip and Calf Work

3 alternating sets of:

1. Seated 90/90 Hip Swivels

• 14 reps (7/side)

• Each rep takes 5 seconds to complete

• Rest as needed

2. Single Leg Bent Knee Calf Raises

• 12 reps (12/side)

• Wall-facing

• Rest as needed

Extra Credit

3 sets, each for time:

• 24 V-ups

• 24 alternating single-leg V-ups

• 24 tuck body rocks

• Rest 3 minutes between sets

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