Wednesday12/10/2022
FITNESS
Wednesday
12/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Clean & Jerk
3sets x to build to a Heavy Single
*start at 80%+
*go every 2min
B.
6 Total Intervals (3 Rounds)
*go every 3min alternating from A to B.
Interval A:
10/8cal Assault Bike
6 DB Clean & Jerk @2x22,5/15kg
10 Pull ups
Interval B:
14/11cal Row
6 DB Snatch @2x22,5/15kg
10 toes to bar
***don't hold back push hard
***don't hold back push hard
C. (Optional)
3 Sets of:
5 Wallclimb
10 Nose to Wall Shoulder taps
30sec Nose to Wall Hold
*rest 2-3min bt sets
COMPETITION
Wednesday
12/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Clean & Jerk
3sets x to build to a Heavy Single
*start at 80%+
*go every 2min
B.
10sets x 2reps @35-55% 1RM
*rest 90sec bt sets
*focus on speed
*medium resistance bands
C.
8 Total Intervals (4 Rounds)
*go every 2:30min alternating from A to B.
Interval A:
10/8cal Assault Bike
6 DB Clean & Jerk @2x22,5/15kg
10 Chest to bar
Interval B:
10/8cal Assault Bike
6 DB Snatch @2x22,5/15kg
10 toes to bar
***don't hold back push hard
D. (Optional)
3 Sets of:
***whearing a weighted vest complete
5 Wallclimb
10 Nose to Wall Shoulder taps
30sec Nose to Wall Hold
*rest 2-3min bt sets
