Wednesday 05/10/2022

FITNESS

Wednesday

05/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Clean Warm up

Split Jerk Warm up

Hip Mobility

Russian baby maker

Squat mobility

A.

Squat Clean & Jerk

EMOM x 5sets x 1rep @70-75%

EMOM x 4sets x 1rep @75-85%

EMOM x 3sets x 1rep @85-90%

B.

Front Squat

3sets x 1.1.1rep (cluster sets)

*build to todays heavy

*10sec rest between reps

*go every 3min

C.

For Time

21 Wall climbs

10 Burpee pull ups

50 (25+25) Single Arm DB Shoulder to OH @22.5/15kg

8 Burpee pull ups

50 Single Arm DB Snatch @22,5/15kg

6 Burpee pull ups

Timecap 20min

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COMPETITION

Wednesday

05/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Clean Warm up

Split Jerk Warm up

Hip Mobility

Russian baby maker

Squat mobility

Skill / Mobility / Activation

3 sets of

Plate Overhead Squat

x 8

Single Arm HSHold

x 15sec

Single Arm bear to bridge

x 6/side

A.

Squat Clean

EMOM x 5sets x 1rep @75-80%

EMOM x 4sets x 1rep @80-85%

EMOM x 3sets x 1rep @85-90%

B.

Front Squat

3sets x 1.1.1rep (cluster sets)

*build to todays heavy

*10sec rest between reps

*2-3min rest btween sets

C.

For Time

60m HSWalk or 21 Wall climbs

10 Ring Muscle ups

50 HSPU's

8 Ring Muscle ups

50 DB Snatch @22,5/15kg

6 Ring Muscle ups

Timecap 20min