Wednesday 26/06/2024
FitneSS
3 Hang Power Snatches @ Max Load
Objective: Find a 3RM (3-Rep Max)
Workout Part 1
For Time [ 21-15-9 ] Time cap 5 minutes:
Deadlifts @ 84/57 kg (185/125 lbs)
Row calories
Rest: 5 minutes before starting Part 2
Workout Part 2
For Time [ 21-15-9 ] Time cap 5 minutes:
Power Snatches @ 34/25 kg (75/55 lbs)
Row calories
Extra Credit - Toes to Bar Skill
Option 1: "Got None"
Drills:
10-12 sets of the following sequence:
2 arch-to-hollow swings
2 arch-to-knee tucks
2 toes-to-bar (TTB)
2 arch-to-knee tucks
2 arch-to-hollow swings
Rest: 30-90 seconds between sets
Option 2: "Got Some"
Workout:
AMRAP 4 min: (As Many Reps As Possible in 4 minutes)
Toes-to-bar (TTB)
Rest: 10 seconds between sets
Competition
3 Hang Power Snatches @ Max Load
Objective: Find a 3RM (3-Rep Max)
Barbell Hip Thrusts @ Max Load
Objective: Find a 5RM (5-Rep Max)
Workout Part 1
For Time:
30 Deadlifts @ 102/70 kg (225/155 lbs)
Row 30/24 calories
20 Deadlifts @ 102/70 kg (225/155 lbs)
Row 20/16 calories
10 Deadlifts @ 102/70 kg (225/155 lbs)
Row 10/8 calories
Rest: 5 minutes before starting Part 2
Workout Part 2
For Time:
10 Power Snatches @ 34/25 kg (75/55 lbs)
Row 10/8 calories
20 Power Snatches @ 34/25 kg (75/55 lbs)
Row 20/16 calories
30 Power Snatches @ 34/25 kg (75/55 lbs)
Row 30/24 calories
Intent
This is week 6 of our hinge/barbell cycling progressions. This week, we will perform a two-part "test."
Target
Treat both portions of this workout as a true "qualifier" style workout. Build a pacing plan before you start and do your best to execute upon that plan in the workout.
Feel
This should be challenging on your posterior chain and global systems. Be prepared for this to be intense!
Extra Credit Part 1
10-15x Band Assisted Strict Ring Muscle Up + Strict Ring Muscle Up Eccentrics
Perform 10-15 complexes as controlled as possible (unassisted if capable)
Sets: 4-5 sets
Extra Credit Part 2
Tucked Ice Cream Maker on Rings
4 sets of 3-5 reps
Rest as needed
Extra Credit Part 3
Negative Body Levers
Accumulate 15 perfect, slow, and controlled reps
Extra Credit Part 4
3 Alternating Sets:
False Grip Chest to Rings Hold: Accumulate 15-20 seconds with a vest
Rest 90 seconds
Bottom of Ring Dip Hold: Accumulate 15-20 seconds with a vest
Rest 90 seconds
