Saturday 08/10/2022
FITNESS
Saturday
08/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A. Skill / Work
Free Hand Stand Hold
5:00 x Practice
B.
Deadlift
3sets x 3reps @80-90% 1RM
*rest 2-3min
C.
EMOM for 15:00 (5 rounds)
M1: 30sec x AMRAP x Sandbag to Shoulder @60/40kg
M2: 30sec x AMRAP x Burpee Box Jump Overs
M3: Rest
COMPETITION
A. Skill / Work
Free Hand stand Hold *1leg on touching the wall
4sets x 20sec
*rest 40sec
then...
5:00 AMRAP
Hand Stand Hold
1m x 1m Box
B.
EMOM for 9:00 (3 rounds)
M1: 30sec x AMRAP x Sandbag to Shoulder @60/40kg
M2: 30sec x AMRAP x Sandbag Over Shoulder @60/40kg
M3: 30sec x AMRAP x Sandbag to Shoulder (T&Go) @60/40kg
*smooth reps
C.
Deadlift
3sets x 3reps @80-90% 1RM
*rest 2-3min
D.
For Time
1,2,3,4,5,6,7,8,9,10
Deadlift @143/90kg
Burpee Box Jump Overs
*timecap: 9:00
