Tuesday 06/06/2023
“Let the sun be your spotlight, and the earth your stage, as you discover the true ecstasy of moving finding your bliss under the open sky.”
FitneSS
Tuesday
06/06/2023
A. Clean and Jerk:
- 2 sets of 1.1.1 reps @ 77-87% 1RM
- Rest as needed, 30 seconds between singles
B. Front Squat:
- 1-2 sets, starting at 85% 3RM
- 1 rep, rest 30 sec, 2 reps, rest 30 sec, 3 reps, rest 30 sec
- Add 1 rep until 8-9/10 RPE, leave 1-2 reps in the tank
C. Barbell Bench Press:
- Set 1: 5 reps @ 85% Percentages are based on your 3-rep max (3RM)
- Set 2: 3 reps @ 95%
- Set 3: Max reps @ 105%
- Set 4: 5 reps @ 85%
- Rest 1minute then
False Grip Strict Ring Pull-Up x Max Reps
- Sets 1 and 2: Stop 2 reps before failure
- Sets 3 and 4: Stop 1 rep before failure
Optional Extra work
3 sets of:
Front foot elevated goblet split squats x 10/side with 15sec hold at the bottom of the last rep
Weighted GHD hip extentions x 10reps
-rest 90sec between exercises-
False Grip Passive Hang with Turn Out:
- Hold for maximum duration
- Rest for 1 minute
Every 8 minutes, 2 sets:
6-minute clock:
- Bike for 40/32 calories
- AMRAP Row calories in the remaining time
Competition
Tuesday
06/06/2023
A. Shoulder/Wrist Prep (3 sets):
- 8-10 reps of Reverse Push-Ups on Wrists (knees supported)
- 5-15 seconds of False Grip Passive Hang with ring turnout
B. False Grip Strict Ring Pull-Up:
- 4 sets of max reps
- Rest for 2 minutes and 30 seconds between sets
- Sets 1 and 2: Stop 2 reps before failure
- Sets 3 and 4: Stop 1 rep before failure
C. Barbell Bench Press:
- Set 1: 5 reps @ 85%
- Set 2: 3 reps @ 95%
- Set 3: Max reps @ 105%
- Set 4: 5 reps @ 85%
- Rest as needed
- Use AMRAP (-1) for the maximum reps set
- Percentages are based on your 3-rep max (3RM)
- If you're tired or struggling to hit the percentages, use 5% less than your 3RM from testing
D. Alternating Sets (3 sets):
E1. False Grip Chest-to-Rings Hold:
- Hold for maximum duration
- Rest for 1 minute
E2. False Grip Passive Hang with Turn Out:
- Hold for maximum duration
- Rest for 1 minute
F. Every 8 minutes, 2 sets:
6-minute clock:
- Row for 40/32 calories
- AMRAP C2 Bike calories in the remaining time
G. Every 8 minutes, 2 sets:
6-minute clock:
- Bike for 40/32 calories
- AMRAP Row calories in the remaining time
