Wednesday 7/09/2022
FITNESS
Wednesday
7/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Α.
Front Squat
I. Build to a heavy triple
II. Max Reps @80% of todays heavy triple
B.
Clean
Emom for 9:00
*start @70% and build no more than 85% of 1RM
C.
Emom for 12:00 (4 Rounds)
M1: 25-50 Double Unders
M2: 10m DB OH Carry + 8-12 DB Deadlifts @22,5/15kg
M3: 8-12 Toes to Bar
D. (Optional)
2-3sets
x 25sec
x 8-10
x 30
COMPETITION
Wednesday
7/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Clean
Emom for 10:00
*start @75% and build no more than 85% of 1RM
B.
Front Squat
I. Build to a heavy triple
II. Max Reps @80% of todays heavy triple
C.
Reverse Sledd Drag
10:00 with a moderate weight
D.
For Time
150 Double Unders
30 Deadlifts @100/65kg
15m HSWalk
100 Double Unders
30 Toes to BAr
15m HSWalk
50 Double Unders
30 Powers Snatch @34/30kg
15m HSWalk
Timecap 12min
E. (Optional)
2-3sets
x 25sec
x 8-10
x 30
