Saturday 24/09/2022

FITNESS

Saturday

24/09/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Strict Press

4,3,2reps @80-90% of 1RM

*rest 2min bt sets

B.

For Time

60/40cal Row

50 Sit-ups

40 Hang Power Cleans @43/30kg

30 Shoulder to OH @43/30kg

20 alternating Single Arm DB Devils Press @22,5/15kg

Timecap: 15min

C. (Optional Accessories)

EMOM for 8:00

M1: Suitcase Carry

x 20m AsHeavyAsPossible

M2: Tucked hollow hold with knees to elbows

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COMPETITION

Saturday

24/09/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Strict Press

4,3,2reps @80-90% of 1RM

*rest 2min bt sets

B.

Advanced Skills

5 Rounds for Quality

Tuck leaver raises

x 4

Parallette Shoot throughs

x 8/alt.

Sandbag Reverse Lunges

x 12/alt.

Single leg Double unders

x 16/side

C. (Optional Accessories)

EMOM for 8:00

M1: Suitcase Carry

x 20m AsHeavyAsPossible

M2: Tucked hollow hold with knees to elbows

D.

For Time

60cal Row

50 GHD Sit-ups

40 Power Cleans @60/40kg

30 HSPU's

20 Power Snatch @60/40kg

Timecap: 15min