Friday 07/10/2022
FITNESS
Friday
07/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Single Arm Dumbell Power Snatch
2sets x 10reps
*practice touch & go with a heavy load
B. (Injury prevention Work)
3 Sets of
x 5/slow
x 10/side
x 20/side
C.
Alternating Dumbell Box Step ups
3sets x 30sec AMRAP @2x22.5/15kg
E.
5 Rounds each for time
24 Double Unders
12 Toes to bar
24 Double Unders
10 Pull up or Chest to bar
24 Double Unders
6 Box Muscle ups or Chest to Bar
*rest 1:2 between rounds
*fast smooth transitions
*consistend average time for all rounds
OPTIONAL (Injury prevention Work)
3 Sets of
Side Plank Lateral Leg Lifts on Elbow
*rest 30-60sec between each
OPTIONAL (Kipping HSPUs Skill Work)
COMPETITION
Friday
07/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Single Arm Dumbell Power Snatch
2sets x 10reps
*practice touch & go with a heavy load
B. (Injury prevention Work)
3 Sets of
Side Plank Lateral Leg Lifts on Elbow
x 15sec/side
x 45sec
x 45sec
x 10reps/alt.
*rest 30-60sec between each
C.
Alternating Dumbell Box Step ups
3sets x 30sec AMRAP @2x22.5/15kg
D. (Injury prevention Work)
3 Sets of
x 5/slow
x 10/side
x 20/side
E.
5 Rounds each for time
24 Double Unders
12 Toes to bar
x 15sec/side
x 45sec
x 45sec
x 10reps/alt.
F.
I.
Strict HSPUs with weighted vest
1set x Max Reps
*rest as needed
II.
2 Sets of
40% of Max Strict HSPUs with weighted vest
*rest 30sec then...
12 Strict HSPUs *without vest
*rest 30sec then...
3 Wallclimbs to nose to wall *pause for 5sec on the wall
*rest until fully recover
