Saturday 08/06/2024
FitneSS
Reps for Time:
Perform the following exercises in a descending rep scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Exercises
Double Dumbbell Power Snatch
Weight: 22.5 kg (50 lbs) for men, 15.75 kg (35 lbs) for women
Dumbbell Flat Bench Press
Weight: 22.5 kg (50 lbs) for men, 15.75 kg (35 lbs) for women
Double Dumbbell Hang Squat Clean
Weight: 22.5 kg (50 lbs) for men, 15.75 kg (35 lbs) for women
Time Cap
Complete the workout within 16 minutes.
Barbell Bicep Curl 24s
3 Sets of 24 Reps:
8 Partial Reps - Bottom
8 Partial Reps - Top
8 Full Range of Motion (ROM) Reps
Rest 2 minutes between sets.
If no EZ bar, use a barbell.
Extra Credit: Wrist Strengthening Routine
3 Alternating Sets of:
Barbell Wrist Curls: 15-20 reps, rest 1 minute.
Seated Barbell Wrist Extensions: 15-20 reps, rest 1 minute.
Extra Credit - Option A: Bar Muscle Up Skill (Beginner - "Got None")
If you started a BMU progression during the foundations cycle, you can continue it here.
5 Reps of Each "Step" for Quality:
Note: Each step adds onto the previous one. Focus on not skipping the previous step as you add the next.
Accumulate 10 "Top to Bottom Reps" into the Hip Drive + Press Down for Quality:
Use a box to jump to the support position of the BMU.
Work on falling back into the same position you create when you 'jump to hollow.'
To accomplish this, 'fall away' from the bar at the top into an "L" position with your legs.
Fall into the 'patient arch' position with tight legs in the arch and then into the "toe rise."
Add the hip drive and press down on the bar to get your shoulders as high as possible without bending arms.
Extra Credit - Option B: Bar Muscle Up Skill (Intermediate - "Got Some")
Accumulate 10-15 Reps in Singles of:
"3/4 Toes-to-Bar (TTB) + 1 BMU"
Goal: Turnover the full rep as high as possible.
Competition
Reverse Banded Deadlift
5 Sets of 4 Reps:
Medium band thickness.
Start around 85-90% 1RM Deadlift and build slowly each set.
Maintain speed and proper form.
Aim to lift heavier than last week.
Cues Video: Set up Reverse Banded Deadlifts.
Superset
3 Alternating Sets:
Landmine Towel Grip Straddle Rows:
8-10 reps (2020 tempo).
RPE 9/10.
Rest 30 seconds.
Max Chin-Ups (Supinated Grip, Strict Pull-Ups):
Tempo: 20X1.
Perform as many reps as possible minus one (AMRAP -1).
Target: 10-12 reps (use feet assistance if needed).
Rest 2 minutes.
Barbell Bicep Curl 24s
3 Sets of 24 Reps:
8 Partial Reps - Bottom.
8 Partial Reps - Top.
8 Full Range of Motion (ROM) Reps.
Rest 2 minutes between sets.
If no EZ bar, use a barbell.
Wrist Strengthening Routine
3 Alternating Sets:
Barbell Wrist Curls:
15-20 reps.
Rest 1 minute.
Seated Barbell Wrist Extensions:
15-20 reps.
Rest 1 minute.
Workout: For Time:
Perform the following exercises in a descending rep scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Exercises
Double Dumbbell Power Snatch
Weight: 22.5 kg (50 lbs) for men, 15.75 kg (35 lbs) for women
Dumbbell Flat Bench Press
Weight: 22.5 kg (50 lbs) for men, 15.75 kg (35 lbs) for women
Double Dumbbell Hang Squat Clean
Weight: 22.5 kg (50 lbs) for men, 15.75 kg (35 lbs) for women
Time Cap
Complete the workout within 16 minutes.
Extra Credit
Part 1: Wall Facing Handstand Shrugs
5 Sets of 10 Reps:
Rest 30 seconds between sets.
3-second hold at the 'top' of each rep.
Press HARD through scapula/shoulders/hands during hold.
Part 2: Wall Facing Handstand Hip Taps
3 Sets of 6-8 Reps:
6-8 alternating reps (3-4 per side).
Rest as needed.
Perform smooth, controlled reps.
Press the planted hand HARD into the ground.
Part 3: Handstand Walk for Time
Handstand Walk 46 meters (150 feet):
Done in 15 meters (50 feet) unbroken sets.
If rest exceeds 30 seconds between lengths, reduce to 7.6 meters (25 feet) unbroken lengths.
Part 4: Wall Walks EMOM
Every minute for 5 minutes (5 rounds):
Max wall walks for 30 seconds.
10 cm (4 inches) elevation on the final step.
