Friday 12/08/2022
FITNESS
Friday
12/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
4sets x 2/2/1/1rep @80-90% of 1rm Snatch
*go every 90sec
B.
Back Squat
2sets x Max Reps
*85-90% of 1rm Back Squat
C.
3 Rounds for time
60 Double Unders
40 Air Squats
20 Burpees OTSkipping Rope
*timecap 15min
D. (Optional)
4 Sets of:
x 5/3/2/1reps *build to a heavy Single
x 8-10reps As heavy as form allows
*rest 1min bt exercises
COMPETITION
Friday
12/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
6sets x 2/2/1/1/1/1rep @80-95% of 1rm Snatch
*go every 1-2min
B.
Snatch pulls
3sets x 2reps @95-105%
C.
Back Squat
2sets x Max Reps
*85-90% of 1rm Back Squat
D.
3 Rounds for time
60 Double Unders
40 Air Squats
60 Double Unders
20 Burpee Box jump-overs
*timecap 18min
E. (Optional)
4 Sets of:
x 5/3/2/1reps *build to a heavy Single
x 8-10reps As heavy as form allows
*rest 1min bt exercises
