Friday 21/06/2024

FitneSS

Hang Squat Snatch @ Max Load

• Objective: Find a 1 Rep Max (1RM)

• 10 minutes cap

Back Squat

• Sets/Reps: 3 sets of 5 reps

• Load: 45-60% of 1RM

• Notes: Back Off Week, focus on speed

• Rest: 2 minutes

Every Minute On The Minute x 4 sets:

1. Double Unders:  60 Reps *Scaled Options Speed Steps or decrease Double unders so that you can complete them unbroken.

2. Assault Bike: 12/9 calories *45 sec Cap

3. Double Unders:  40 Reps *Scaled Options Speed Steps or decrease Double unders so that you can complete them unbroken.

4. Row: 14/11 calories *45sec cap

5. Rest

Extra Credit - Seated Javelin Press

• Sets/Reps: 3 sets of 8-10 reps per side

• Tempo: Slow and controlled

• Rest: As needed

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Competition

Hang Squat Snatch @ Max Load

• Objective: Find a 1 Rep Max (1RM)

Back Squat

• Sets/Reps: 4 sets of 5 reps

• Load: 45-60% of 1RM

• Notes: Back Off Week, focus on speed

• Rest: As needed

Seated Javelin Press

• Sets/Reps: 3 sets of 8-10 reps per side

• Tempo: Slow and controlled

• Rest: As needed

Every 5:00 x 6 Sets

• Duration: 3-minute clock

• Run: 400 meters (2-minute cap)

• Echo Bike: AMRAP calories in remaining time (scored as total points)

Core Alternating Sets (3 rounds)

1. Seated Pike Lifts

• Reps: 15

• Rest: 30 seconds

2. V-Ups

• Reps: 20

• Rest: 90 seconds

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