Monday 05/09/2022
FITNESS
Monday
05/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch + OH Squat
3sets x 1rep @85% of 1RM Snatch
*go every 2min
B.
Back Squat
5sets x 3reps @65% of 1Rm
*focus on speed
*go every 90sec
C.
For Time
200m Run
30 Pull ups
60 Wallballs @9/6kg
Timecap 8min
COMPETITION
Monday
05/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch Pull + Snatch
3sets x 3reps @82% of 1RM
B.
Snatch + OH Squat
6sets x 1rep @85% of 1RM
C.
Back Squat
10sets x 3reps @65% of 1RM
*speed focus
D.
For Time
3 Rounds
4 Shuttle runs
4 Rope climbs
4 Shuutle Runs
30 Wallballs
*Timecap 12:00
E. (Optional)
3 Rounds of:
1min ski-erg
followed by...
3 Sets of
Bar Muscle ups @25% of Max Unbroken Reps
*10sec rest bt sets of Muscle ups
*3min rest bt Rounds
