Friday 14/10/2022

FITNESS

Friday

14/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Snatch warm up

A.

Power Snatch + Squat Snatch

EMOM x 6sets @65-70% 1RM

*speed and technique focus

B. (Injury prevention Work)

3 Sets of

Side Plank Lateral Leg Lifts on Elbow

x 15sec/side

Hollow hold

x 45sec

superman hold

x 45sec

Topside Half Moon

x 10reps/alt.

*rest 30-60sec between each

C.

3 sets of:

Single leg hip thrust

x 10/side

Band assisted sissy squats

x 10/side

Hand Stand Hold

x 45sec

*rest 30-60sec between each

D. (Optional)

3 Sets of:

Jefferson curls

x 5/slow

Banded clam shells

x 20/side

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COMPETITION

Friday

14/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Snatch warm up

A.

Power Snatch + Squat Snatch

EMOM x 6sets @65-70% 1RM

*speed and technique focus

B. (Injury prevention Work)

3 Sets of

Side Plank Lateral Leg Lifts on Elbow

x 15sec/side

Band assisted L-Sit Hold

x 45sec

Sorenson Hold

x 45sec

Topside Half Moon

x 10reps/alt.

*rest 30-60sec between each

C.

Barbell Hip Thrust

Build to a 3RM

D.

For Time

30 x Pull & Drop Deadlifts @143/90kg

*weight must not exceed your 70% 1RM Deadlift

D. (Injury prevention Work)

3 Sets of

Jefferson curls

x 5/slow

Single leg hip thrust

x 10/side

Banded clam shells

x 20/side

E.

Band assisted sissy squats

3sets x 12reps @4040

*rest as needed

F.

For Max Speed and Efficiency

5-4-3-2-1

Hang Power Snatch @43/30kg

Burpee Box Jump Overs

*rest 60sec after each round

G. (Optional)

For Time

50 x Strict HSPU

*timecap 10min