Monday 26/09/2022
FITNESS
Monday
26/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
I.
30sec x AMRAP @60/40kg
30sec Rest
II.
45sec x AMRAP @70%
45sec Rest
III.
1min x AMRAP @80%
B.
Overhead Squat
Max Reps @80% of 1RM
C.
For Time
400m Run
Rest 1min
24 Pull ups
Rest 1min
400m Run
Rest 1min
75 Wallballs @9/6kg
COMPETITION
Monday
26/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Hang Squat Snatch
I.
30sec x AMRAP @60/40kg
30sec Rest
II.
45sec x AMRAP @75%
45sec Rest
Squat Snatch
I.
1min x AMRAP @85%
1min Rest
II.
2min AMRAP @90%
B.
Hang Snatch Pull *above knee
8sets x 2reps @75-80%
*go every minute
C.
Overhead Squat
Max Reps @80% of 1RM
D.
Build to a 3RM for the day
*don't lose form
E.
For Time
36 x (10m) Shuttle runs
Rest 1min
12 Rope Climbs
Rest 1min
36 x (10m) Shuttle runs
Rest 1min
100 Wallballs @9/6kg
F. (Optional)
For Time
5 Sets of
Bar Muscle ups x 50% of max unbroken bmu's
*all sets should be unbroken so rest accordingly bt sets
