Saturday 22/06/2024
FitneSS
Deadlift
5 sets of 4 reps @ 50-60%
Rest: 2 minutes between sets
Guidelines:
Use a medium-thickness band.
Start at 50-60% of your 1RM Deadlift and gradually increase each set.
Maintain speed and proper form.
Increase weight by 5%
Workout of the Day:
For Time:
21-15-9 reps of:
Power cleans @ 70/45 kg
Back squats @ 70/45 kg
Burpee Pull-ups
Time Cap: 15 minutes
Extra Credit - L-Sit on Parallettes
3 sets for max duration
Rest: 2 minutes between sets
Guidelines: Heels above a 20 kg plate
Goal: Accumulate a minimum of 50 seconds total
Extra Credit - Bar Muscle-Up Skill
Option 1: For Beginners
Routine:
5 reps of each step:
Hip drive + press down on the bar with straight arms
Note: Each step builds on the previous one. Avoid skipping steps as you progress.
Additional Drills:
Accumulate 10 top-to-bottom reps into the toe rise:
Use a box to jump to the support position of the BMU.
Focus on falling back into the same position as when you 'jump to hollow.'
'Fall away' from the bar at the top into an "L" position with your legs.
Transition into the 'patient arch' position with tight legs and then into the "toe rise."
Accumulate 10 high bar box-supported turnovers:
Aim to get your arms straight as soon as possible.
Option 2: Intermediate/Advanced
Routine:
EMOM 8 minutes: 1 banded BMU from box
Goal: Turnover as high as possible, focus on pressing down on the bar and landing close to locked out.
EMOM 8 minutes: 1 BMU from box (no band)
Goal: Apply what you practiced with the band to non-banded reps.
Competition
Banded Deadlift
Sets: 5 sets of 4 reps @ 50-60%
Rest: 2 minutes between sets
Guidelines:
Use a medium-thickness band.
Start at 50-60% of your 1RM Deadlift and gradually increase each set.
Maintain speed and proper form.
Increase weight by 5% from last week’s load and slightly increase band tension.
Dumbbell Concentration Curl
Sets: 3 sets of 10 reps per side
Rest: 2 minutes between sets
Guidelines:
Perform 10 reps per side.
Aim for an 8/10 RPE (Rate of Perceived Exertion) per set.
Barbell Behind The Back Hold
Sets: 3 sets of 30 seconds
Rest: 90 seconds between sets
Guidelines:
Choose a load that allows you to hold for 30 seconds unbroken.
Increase the load each set.
Workout of the day:
21-15-9 Reps for Time
Power Clean: 70/45 kg
Toes to Bar
Back Squat: 70/45 kg
Chest-to-Bar Pull-Up
Time Cap: 15 minutes
Extra Credit Part 1: Band Assisted Strict Ring Muscle-Ups
Goal: Accumulate 15-20 perfect reps
Guidelines:
Perform 15-20 reps.
If you can do these unassisted, you may do so.
Aim for 4-5 sets.
Extra Credit Part 2: Ring Tick Tocks
Sets: 4 sets of 2-4 reps
Rest: 2 minutes between sets
Guidelines:
Accumulate 15-20 perfect reps.
Perform unassisted if possible.
Extra Credit Part 3: Negative Body Levers
Goal: Accumulate 12 perfect, slow, and controlled reps
Extra Credit Part 4: False Grip Chest To Rings Hold
Sets: 3 sets of 10-15 seconds
Rest: 2 minutes between sets
Guidelines:
Add load this week.
Accumulate 10-15 seconds per set.
Adjust body angle as needed to complete in 1-2 sets.
Perform with maximum effort, squeezing as hard as possible.
Extra Credit Part 5: Upper Body Mobility Focus
Goal: Accumulate 2 minutes in a passive hang on a bar.
Guidelines:
Break as needed.
Focus on actively bringing shoulders to ears.
