Finally Friday Fitness South Jersey

Notes ● We’re progressing our strength work. We’re doing max effort work and then some extra volume at a reduced load ● Increased emphasis on gymnastics for accessory work ● Emphasis on strict strength, tempo, positional work and introducing kipping ● Increased emphasis on olympic lifting work ● Accessory for strength is more specific to the olympic and power lifts. ● Now is the time of the year where we really start pushing in the strength department. Expect some improvements over the next several months with your lifts. ● Emphasis on longer met-con to help build aerobic base and muscular endurance for upcoming chippers and longer rep sets ● DELOAD WEEK - feel free to take it easier (less sets, reps, weight) on workouts this week to help rest the body and mind for the next week.


AMRAP 8 for skill (Don’t rush through the movements, focus on solid positioning throughout) Press Drags x 4-6 reps *If able don’t hop. Hop if needed Leg Fall-outs x 8 Ring Kipping x 5-7 *Start with small kips and progress *Focus on perfect hollow / arch position and moving through the core


A.1: Weighted Pull-ups (3x5)

*Assist with bands or feet as needed *Full stretch at bottom of pull-up *Deload week (Work up to around 80% of what you performed in weeks past)

A.2: Wall Facing Handstand Push-up Variation (3x5)

*Deload week (Work up to around 80% of what you performed in weeks past)

Metcon (Weight)

AMRAP 10 minutes 30 meter farmer’s walk 20 meter backwards crawl 10 hanging L-ups *Bend knees as needed on l-ups *Keep butt down on crawl *No RX weight for the famer's walk *Score is weight on farmer's walk

Extra Work

a: Dumbbell Waiter's Walk (3x15 meters)

*Dumbbell in both hands *Elbow extended

b: 5-5-5-5 Handstand Hold (3 sets)

c: Dips (3x8 tempo 20X0)

*use bar


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