Monday 03/10/2022
FITNESS
Monday
03/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
For time
21-15-9
OH Squats @35/25kg
210-150-90
Single Unders
21-15-9
Pull ups or Toes to bar
B.
Snatch
3sets x 1rep @80-85% 1RM
*rest as needed between sets
C.
Box Squat
6sets x 3reps @65-70% 1RM
*box set at parallel position
*control descent, explossive drive
*go every minute
COMPETITION
Monday
03/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch Pull + Squat Snatch (1rep)
1set x 3reps @80% 1RM
1set x 2reps @83% 1RM
1set x 1reps @86% 1RM
*quick reset between reps
*rest 2min between sets
B.
Snatch
3sets x 1rep @80-85% 1RM
*rest as needed between sets
C.
Box Squat
6sets x 3reps @65-70% 1RM
*box set at parallel position
*control descent, explossive drive
*go every minute
D.
For time
21-15-9
Thrusters @43/30kg
120-90-60
Double Unders
3-2-1
Rope Climbs
E. (Optional)
For Time
Muscle ups
Set1: 80% of Max unbroken Muscle ups
Set2: 60%
Set3: 40%
Set3: 20%
*all sets must be UNBROKEN
