Friday 14/06/2024

FitneSS

Pause Squat Snatch

Objective:
Find a challenging and technically strong triple within a 45-second window, incorporating a 2-second pause at the knee on each rep.

• Time Cap: 15 minutes total working time.

Back Squat

Sets and Reps:

Set 1: 5 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90% (AMRAP -1)

Rest: As needed
Notes: No more than 3 seconds pause between reps. Base your percentages on current or estimated 1RM. If detrained, start 5-10% below your 1RM for better success.

Handstand Hold and Push-Ups (Every 3 minutes for 2 Sets)

1. 15 sec back to wall handstand hold

2. 10 hand release push-ups

3. 15 sec back to wall handstand hold

4. AMRAP dual dumbbell strict press until the 90-second mark

Notes:

• Adjust the rep range to finish the second handstand hold by the 60-second mark.

• Choose a dumbbell weight that allows at least 8 unbroken reps on the first set.

Wall Walks and Double Unders (Every 3 minutes for 2 Sets)

1. 3 Wall Walks

2. 30 Double Unders

3. 2 Wall Walks

4. 20 Double Unders

5. 1 Wall Walk

6. 10 Double Unders

Notes:
Adjust the rep range so that you are left at least with 60-90 sec Rest.

Extra Credit - Hypertrophy/Bodybuilding 

3 Alternating Sets

1: One-Arm Dumbbell Strict Press

• 6 reps per side (rest 30 sec between sides)

• Complete 3-6 more Single Arm Dumbbell Push Presses to build to a 6RM by the third set.

• No rest between D1 and D2.

2: Single Arm Dumbbell Push Press

• Perform 3-6 reps on each arm after the strict presses.

• Rest as needed.

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Competition

Pause Squat Snatch

Objective:
Find a challenging and technically strong triple within a 45-second window, incorporating a 2-second pause at the knee on each rep.

• Time Cap: 15 minutes total working time.

• Scoring: Weight (heavier is better).

Back Squat

Sets and Reps:

1. Set 1: 5 reps @ 70%

2. Set 2: 3 reps @ 80%

3. Set 3: Max reps @ 90% (AMRAP -1)

4. Set 4: 3 reps @ 80%

5. Set 5: Max reps @ 70% (max of 8 reps)

Rest: As needed

Notes: No more than 3 seconds pause between reps. Base your percentages on current or estimated 1RM. If detrained, start 5-10% below your 1RM for better success.

3 Alternating Sets

1: One-Arm Dumbbell Shoulder Press

• 6 reps per side (rest 30 sec between sides)

• Complete 3-6 more Single Arm Dumbbell Push Presses to build to a 6RM by the third set.

• No rest between D1 and D2.

2: Single Arm Dumbbell Push Press

• Perform 3-6 reps on each arm after the strict presses.

• Rest 30 seconds before moving to D3.

3: Bent Over Thumbs Up Dumbbell Reverse Flies

• 10 reps

• Rest as needed.

Handstand Walk and Handstand Push-Ups (Every 3 minutes for 3 Sets)

1. 25 ft Handstand Walk

2. 10 Kipping Handstand Push-Ups

3. 25 ft Handstand Walk

4. AMRAP Strict Handstand Push-Ups until the 90-second mark

Notes:

• Adjust the rep range to finish the second handstand walk by the 60-second mark.

• Scoring: Total strict handstand push-ups (higher is better).

Wall Walks, Double Unders, and Ring Dips (Every 3 minutes for 3 Sets)

1. 3 Wall Walks

2. 40 Double Unders

3. 3 Wall Walks

4. AMRAP Ring Dips until the 90-second mark

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