Monday 10/10/2022
FITNESS
Monday
10/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Overhead Squat
1set x As Many Unbroken Reps as possible @75-85% 1RM
B.
Back Squat
In no more than 10:00
Find your 3RM
C.
Every 45sec for 15:00 (5 Rounds)
St1: 8 Pull ups
St2: 8 Burpee Box Jump Overs
St2: 1-2 Rope Climbs
St3: 16 WallBalls @9/6kg
E. (Optional)
Bar Muscle ups / Skill Work
3sets x 6-8reps / per exercise
COMPETITION
Monday
10/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Squat Snatch
For Time
30reps @102/70kg
*choose a weight around 75-85%1RM
*focus on technique and smooth catch
*if more than 3-4 misses then lower the weight
*timecap 10:00
Rest 5:00 then...
B.
Overhead Squat
1set x As Many Unbroken Reps as possible @102/70kg or 75-85% 1RM
C.
Back Squat
In no more than 10:00
Find your 3RM
D.
20:00 AMRAP
2 Rope Climbs
8 DB Box Step Ups @2x22,5/15kg
4 Ring Muscle ups
16 Wallballs @9/6kg
E. (Optional)
Bar Muscle ups
1set x Max Reps
