Tuesday 27/09/2022
FITNESS
Tuesday
27/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Single Arm DB Push Press
3sets x 10reps/side
*go every 2min
*don't lose form
B.
3 Sets of:
A: Pause Bench Press x 2reps *todays heavy
B: Strict Supinated Weighted pull up x 2reps *todays heavy
*rest 1min bt sets
C.
2 Rounds of:
4min x Row
Rest 30sec
4min x Ski-erg
Rest 30sec
4min x Bike-erg
Rest 4:00
COMPETITION
Tuesday
27/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Power Clean & Jerk
20sets x 1rep @60-65% of 1RM
*go every 30 seconds
B.
Single Arm DB Push Press
3sets x 10reps/side
*go every 2min
*don't lose form
C.
3 Sets of:
A: Pause Bench Press x 2reps *todays heavy
B: Strict Supinated Weighted pull up x 2reps *todays heavy
*rest 1min bt sets
D.
2 Rounds of:
3sets x 1200/1000m Row
*rest 30sec between sets
*rest 4min between rounds
*push the pace on the last set of each round
