Friday 26/08/2022
FITNESS
Friday
26/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Power Snatch
Build to a HEAVY Triple
*go every 2:00 for 10:00 (5sets)
B.
Snatch Deadlift
Emom for 5:00 x 3reps
*75-80% of 1RM
C.
2 Sets of:
Back Squat x 10 @ 55-65%of 1RM
*Rest 1min
Single leg KB Deadlift x 10/side
*Rest 1min
D. (Optional)
For Time
30-20-10
Calories Assault bike
Calories Row
COMPETITION
Friday
26/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Power Snatch
Build to a HEAVY Triple (touch and go)
*go every 2:00
B.
Squat Clean
6sets x 1rep @75-82%
*rest 2min bt sets
C.
Snatch Pulls
Emom for 5:00 x 3reps
*75-80% of 1RM
D.
2 Sets of:
Back Squat x 10 @ 55-65%of 1RM
*Rest 1min
Single leg GHD Hip Extentions x 10/side
*Rest 1min
E. (Optional)
For Time
30-20-10
Calories Assault bike
Calories Row
