Wednesday 24/08/2022
FITNESS
Wednesday
24/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Front Squat
3sets x 3reps @55-65%
*last rep full control
B.
2 Sets of:
10 Racked alt. bar rev. lunge
50m KB OH Carry
*rest 2min between sets
*build to something challenging
C.
For time
15 Deadlifts @60/40kg
25 toes to bar
30m HSWalks or 9 Wallclimbs
Rest 2min
15 Deadlifts @80/50kg
20 Toes to bar
20m HSWalk or 6 Wallclimbs
Rest 2min
10 Deadlifts @100/65kg
15 toes to bar
15m HSWalk or 3
Rest 2min
10 Deadlifts @120/80kg
10 toes to bar
10m HSWalk or 2 Wall climbs
D. (Optional)
2 Sets of:
10 Single arm DB Row
10 Strict toes to bar
*rest 1min bt rounds
COMPETITION
Wednesday
24/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Front Squat
3sets x 3reps @55-65%
*last rep full control
B.
2 Sets of:
10 Racked alt. bar rev. lunge
50m KB OH Carry
*rest 2min between sets
*build to something challenging
C.
For time
15 Deadlifts @100kg
25 toes to bar
30m HSWalks or 9 Wallclimbs
Rest 2min
15 Deadlifts @125kg
20 Toes to bar
20m HSWalk or 6 Wallclimbs
Rest 2min
10 Deadlifts @140kg
15 toes to bar
15m HSWalk or 3
Rest 2min
10 Deadlifts @165kg
10 toes to bar
10m HSWalk or 2 Wall climbs
D. (Optional)
2 Sets of:
10 Single arm DB Row
10 Strict toes to bar
*rest 1min bt rounds
