FitneSS

Saturday

03/02/2024

- AMRAP in 12 minutes:

- 8 Dual Dumbbell Power Cleans and Jerks @ 22.5/16 kg

- 40 Crossover Single Unders

- 8 Dumbbell Box Step-Ups, 61/51 cm @ 22.5/16 kg

- Row 16/12 calories

- Every 2 minutes for 12 minutes (3 rounds):

- 10 Dumbbell Bench Presses @ 30/22.5 kg

- 4-6 Strict L Pull-Ups, 90 sec cap.

EXTRA CREDIT

Strict HSPU Skill Work - Option 1 - Beginner:

- A. 6-12 sec HSPU negatives, every 60-90 sec x 8.

- B. 6-8 Dual DB Z-press + 20 sec hold, rest 90 sec.

- C. AMRAP Unbroken Pike Pushups, rest 3 min.

- D. 20-25 Banded Tricep Extensions x 3-4, rest 90 sec.

Intermediate - Advance Option:

- 3-4 sets: 4 Wall facing strict HSPU, 6 Strict HSPU, rest 2 min between sets.

Competition

Saturday

03/02/2024

- AMRAP in 12 minutes:

- 12 Dual Dumbbell Power Cleans @ 22.5/16 kg

- 40 Crossover Single Unders

- 8 Dumbbell Box Step-Ups, 61/51 cm @ 22.5/16 kg

- Row 16/12 calories

Find 1RM Split Jerk (Pause in Dip):

- Max load for the day with a 1 sec pause in dip.

Seated L-Sit Straddle Rope Pull-Ups:

- 2 sets of Max reps, rest 2 min between sets.
video

- Every 2 minutes for 12 minutes (3 rounds):

- 10 Dumbbell Bench Presses @ 31.5/22.5 kg

- 4-6 Strict L Pull-Ups, 90 sec cap.