Friday 30/09/2022
FITNESS
Friday
30/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
For Time
20 Devils Press @2x15/10kg
20 DB Hang Power Clean & Jerk @2x15/10kg
*go 20sec ON / 40sec OFF until reps are completed
*this should be fast
B.
3 Rounds of 15sec AMRAP / 45sec Rest
Deadlift x Max reps @60-70% of 1RM deadlift
C.
For Times
I.
30 Thrusters @35/25kg
*go 15sec ON / 45sec OFF until reps are completed
Followed by...
II.
50 Burpees Over the bar
*go 15sec ON / 45sec OFF until reps are completed
D. (Optional)
Barbell hip Thrust
Build to a heavy Triple
then drop...
2sets x 10reps
COMPETITION
Friday
30/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Movement Priming for Competition
A.
At an easy confortable pace
400m Run
800m Row
400m Run
800m Bike
B.
2-3 Rounds - 15sec ON / 45sec Rest
*move fast but don't sprint
*focus on breathing while maintaining perfect mechanincs
A: Wallball @9/6kg
B: Toes to bar
C: Box Jump Overs
D: Power Snatch @50/35kg
E: Clean Pulls @80% of 1RM clean and Jerk
*Rest 2min after each round
C.
2-3 Rounds fo Quality
3-4 Chest to bar
3-4 DB Shoulder to OH @2x22,5/15kg
3-4 Bar Muscle ups
3-4 Devils Press @2x22,5/15kg
*Rest 1min after each round
Competition Full Program
A.
For Time
30 Power Snatch @35/25kg
30 Hang Power Clean & Jerk @35/25kg
*go 20sec ON / 40sec OFF until reps are completed
*this should be fast
B.
Barbell hip Thrust
Build to a heavy Triple
then drop...
2sets x 10reps
C.
5 Rounds of 15sec AMRAP / 45sec Rest
Deadlift x Max reps @140/90kg
D.
For Times
I.
40 Thrusters @50/33kg
*go 15sec ON / 45sec OFF until reps are completed
Rest 2min
II.
50 Toes to bar
*go 15sec ON / 45sec OFF until reps are completed
Rest 2min
III.
60 Bar facing burpees
*go 15sec ON / 45sec OFF until reps are completed
Rest 5min
IV.
25 Bar facing Burpees
20 Toes to bar
15 Hang Power Clean @60/40kg
E. (Optional)
I.
Weighted vest strict HSPU
3sets x Max reps
*rest as needed
II.
Strict HSPU
For Time
5sets x 25% of Tested Max Unbroken strict HSPU's
