Wednesday 31/08/2022
FITNESS
Friday
31/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Α.
Front Squat
6sets x 3reps @65% of 1rm
*fast reps
*go every minute
B.
For Time
I.
3 Rounds of
10 Deadlifts @80/55kg
5 Burpee pull ups
Rest 5min
3 Rounds of
10 Shoulder to overhead @50/35kg
15 Box Jumps
C. (Optional)
2-3sets
x 8/each
x 8/each
x8
COMPETITION
Wednesday
31/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Clean and Jerk
4-6sets x 1rep @75-85% of 1RM
*rest as needed
B.
Front Squat
10sets x 3reps @65% of 1rm
*fast reps
*go every minute
C. (Optional)
2-3sets
x 8/each
x 8/each
x8
D.
For Time
I.
3 Rounds of
10 Deadlifts @80/55kg
5 Burpee pull ups
Rest 5min
3 Rounds of
10 Shoulder to overhead @50/35kg
15 Box Jumps
E. (Optional)
2-3sets
x 20sec
x 6-8
x 20
