Friday 05/08/2022
FITNESS
Friday
05/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Pause Snatch
Build to todays heavy single
then complete 2 more sets
@75% of 1RM Snatch
*pause for 2sec at the bottom of the catch
B.
Back Squat
Build to a heavy triple
*perfect form and speed on the last rep
C.
10 Rounds for time
25 Double unders
9 Burpees
Timecap: 12:00
D. (OPTIONAL)
3 Sets of:
DB Bench Press x 10reps
*rest 90 sec
COMPETITION
Friday
05/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Pause Snatch
Build to todays heavy single
then complete 2 more sets
@75% of 1RM Snatch
*pause for 2sec at the bottom of the catch
B.
OH Squat
3sets x 3reps @80-85% of 1RM Snatch
*pause for 1 sec at the bottom of the Squat
C.
Back Squat
Build to a heavy triple
*perfect form and speed on the last rep
D.
2sets x 10reps
E.
5 Rounds for time
12/9cal Ski-erg
10 DB Bench Press @ 22,5/15kg
Rest 5:00
F.
5 Rounds for time
15/12cal Bike-erg
10 Strict HSPU
Rest 5:00
G.
5 Rounds for time
12/9cal Row
10 Burpees
