Wednesday 19/06/2024

FitneSS

STRENGTH: TEST

Hang Power Clean

• Find a 1 Rep Max (1RM) from any position.

• Compare to your result from week 1.

Conditioning: 4 Sets for Time

As Fast as possible:

1. 200m Row

2. 100ft Farmers Carry with 4 Dumbbell Power Cleans every 25ft “22,5/15kg

3. 200m Row

4. Max alt. Single Arm Dumbbell Hang Power Snatch @ 22,5/15kg until the 3-minute mark

Rest 3 minutes between sets.

Extra Credit - Posterior Chain Finisher

2 Alternating Sets of:

1. Dumbbell Romanian Deadlifts

• 8 reps @ 8/10 RPE

• Focus on extra range of motion (ROM) and glute drive

• Rest 30 seconds

2. GHD Glute Ham Raises

• 5-7 reps

• Assist as needed with the upper body to complete reps non-stop

• Rest 30 seconds

3. Single Leg Banded Hamstring Curls

• 15-20 reps per side

• Use a leg curl machine if available

• Rest as needed

Extra Credit - Toes to Bar (TTB) Skill

Option 1: Got None

1. Arch to Hollow on Bar

• 2 sets of 8-10 reps

• Keep legs together and straight in arch position.

2. Arch to Knee Tuck

• 2 sets of 8-10 reps

• Same arch position, bring knees up to hip height in the front of the swing, keep legs straight in the back.

3. TTB with Straight Legs in Arch

• 2 sets of 8-10 reps

• Bend knees to touch toes to bar if needed.

4. TTB without Looking at the Bar

• 2 sets of 8-10 reps

• Look straight ahead, keep legs straight in arch position.

Note: Always return to a straight leg position in the arch.

Option 2: Got Some

1. AMRAP (-1) Unbroken TTB

• Rest 15 seconds

• Repeat 3 times

• Rest 3 minutes

• Perform 1-3 sets, cap at 75 total reps for the day.

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Competition

STRENGTH: TEST

Hang Power Clean

• Find a 1 Rep Max (1RM) from any position.

• Compare your result to week 1.

For Time:

Box Jumps

• 20 Box Jumps at 90/75cm

• You must step down after each jump.

Conditioning: 4-8 Sets for Time

1. 200m Row

2. 100ft Farmers Carry

• Perform 4 Dumbbell Power Cleans every 25ft.

3. 200m Row

4. 8 Unbroken Hang Power Snatch @ 52/35kg

Rest 2-4 minutes between sets.

Intent:

• This is week 5 of hinge/barbell cycling progressions with a grip endurance bias.

• Warm up your forearms well.

Target:

• Complete each movement unbroken.

• Adjust row pacing to keep each hinge movement unbroken.

Feel:

• Challenging on the posterior chain with moderate to high respiration.

• Warm up well!

Accessory Work

2 Alternating Sets of:

1. Barbell Deficit Deadlifts

• 8 reps @ 2" deficit, 8/10 RPE

• Focus on extra range of motion (ROM) and glute drive

• Rest 30 seconds

2. Nordic Hamstring Curls

• 5-7 reps

• Assist as needed with the upper body to complete reps non-stop

• Rest 30 seconds

3. Seated Single Leg Hamstring Curls

• 15-20 reps per side

• Use a leg curl machine if available

• Rest as needed

Extra Credit Part 1

Wall Facing Handstand Shrugs

• 5 sets of 10 reps

• Rest 30 seconds between sets

• Hold for 5 seconds at the top of each rep

• Press HARD through scapulae, shoulders, and hands during the hold.

Extra Credit Part 2

Wall Facing Handstand Hip Taps

• 3 sets of 8-10 reps

• Rest as needed

• 8-10 alternating hip taps (4-5 per side)

• Perform smooth and controlled reps, pressing the planted hand HARD into the ground.

Extra Credit Part 3

Handstand Walk for Time

• Walk 200 feet

• 50ft unbroken sections

• If you rest longer than 30 seconds between lengths, lower to 25ft unbroken lengths.

Extra Credit Part 4

Every Minute for 5 Minutes (5 rounds):

• Max Wall Walks for 30 seconds

• Use a 6" elevation on the final step.

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