Wednesday 22/05/2024
FitneSS
Strength Test: Hang Power Clean
Objective: Build to a tough single for the day with a 1-second pause at the knee. Not a 1RM.
Focus: Quality technique and controlled pause.
Circuit: 3 Sets
Duration: 4 minutes per set
Buy-In: (time cap: 3:30 minutes)
300m Row
5 Deadlifts at 125/85kg
15 Box Jump Overs @ 60/50cm (Step down)
Remaining Time: AMRAP of chosen movement
Movements:
Set 1/3: Dual DB Hang Power Clean at 22,5/15kg
Set 2/4: Dual DB Hang Power Snatch at 22,5/15kg
Rest: 4-minutes between sets
Optional Finisher: 3 Rounds for Time
Exercises:
10/6 Strict Pull-Ups
10/6 Band-Assisted Strict Pull-Ups
10 Ring Rows
Rest: 2 minutes between rounds
Extra Credit - TTB Skill Work
Sets: 5-8
Sequence:
3-5 Toes-to-Bar
3 Arch to Knee Tuck
3 Arch to Hollow
Rest: 30-90 seconds between sets
Competition
Alternating Sets (3 Sets)
A. Maximal Isometric Clean Grip Pin Pull
Duration: 10 seconds
Effort: Ramp from 60% to 100% within 10 seconds
Rest: 2 minutes
B. Seated Box Jumps
Reps: 1.1.1.1.1 (5 total, step down/reset between reps)
Rest: As needed for full recovery
Strength Test: Hang Power Clean
Objective: Build to a tough single for the day with a 1-second pause at the knee. Not a 1RM.
Focus: Quality technique and controlled pause.
Circuit: 4 Sets
Duration: 4 minutes per set
Buy-In:
300m Row
5 Deadlifts @ 143/102kg
15 Box Jump Overs @ 60/50cm (Step down)
Remaining Time: AMRAP of chosen movement
Movements:
Set 1/3: Power Clean @ 70/48kg
Set 2/4: Power Snatch @ 70/48kg
Rest: 2 minutes between sets
Scoring: Total reps of the movements
Cooldown
Duration: 15 minutes
Intensity: Easy
Extra Credit: Strict Pulling
Part 1: Weighted Strict False Grip Pull-Up
Sets: 4
Reps: 4-5
Rest: 2:30 minutes between sets
Part 2: Feet Elevated False Grip Ring Row
Sets: 4
Reps: Max reps (AMRAP -1)
Tempo: Slow and controlled
Rest: As needed
Part 3: Alternating Sets (3 Sets)
A. Dumbbell One-Arm Bent-Over Rows
Reps: 6 per side
Load: Heavy
Rest: 1 minute
B. Chin Over the Bar Hold
Duration: 15 seconds
Effort: Accumulate 15 total seconds
Rest: 1 minute
C. Circular Scap Pull-Ups
Reps: 6-8 per direction
Rest: 1 minute
Part 4: Upper Body Mobility Focus
Exercises:
5 Medball T-Spine CARs each direction
