Wednesday 28/09/2022
FITNESS
Wednesday
28/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Clean and Jerk
1set x 3singles (1.1.1) @80-83% of 1RM
1set x 2singles (1.1) @85-88% of 1RM
1set x 1singles @ 90-92% of 1RM
*rest as needed between singles and sets
*priooritize technique over time
B.
Pause Front Squat
5sets x 3reps @55-65% 1RM
*go every 90sec
*focus on speed
C.
2 Rounds For Time
10m(5+5m) DB Overhead Walking Lunge @2x22,5/15kg
16 Toes to bar
10m(5+5m) DB Front Rack Walking Lunge @2x22,5/15kg
8 Pull ups
*rest 1:1 between rounds
C. (Optional)
Accessory Work
3 sets of
x 10
x 5 *pause 3sec on each full knee flexion
COMPETITION
Wednesday
28/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Skill / Mobility / Activation
3 sets of
x 8
x 15sec
x 6/side
A.
Squat Clean and Jerk
1set x 4singles (1.1.1.1) @80-83% of 1RM
1set x 3singles (1.1.1) @85-88% of 1RM
1set x 2singles (1.1) @ 90-92% of 1RM
*rest as needed between singles and sets
*priooritize technique over time
B.
8sets x 3reps @55-65% 1RM
*go every 90sec
*focus on speed
C.
Accessory Work
3 sets of
x 10
x 5 *pause 3sec on each full knee flexion
D.
For Time
15m(5+5+5m) DB Overhead Walking Lunge @2x22,5/15kg
16 C2B Pull ups
15m(5+5+5m) Hand Stand Walk
8 DB Box Step Overs @2x22,5/15kg
*timecap 15min
