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. Skill 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 Strength 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 #workoutoftheday
