Monday 29/08/2022
FITNESS
Monday
29/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Α.
OH Squat
Max reps @70% of 1RM
*pause 1sec at the bottom of each rep
*maintain good form and mechanics
*pick the bar from the floor
B.
Pause Back Squat @2sec
Build to todays heavy triple
*10minute cap
C.
3 Rounds of:
Tabata 20sec Work /10sec Rest&Transition
A: Rope Climb
B: Shuttle Run
C: Wallballs @9/6kg
*rest 1min between tabatas
D. (Optional)
Chest to bar pull ups
Max Unbroken Reps
COMPETITION
Monday
29/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
45sec AMRAP @70%/ 45sec Rest
45sec AMRAP @75%/ 45sec Rest
45sec AMRAP @80%/ 45sec Rest
45sec AMRAP @85%/ 45sec Rest
B.
Hang Snatch Pull Bellow the knee
5sets x 3reps @80-85%
*rest 1min between sets
C.
OH Squat
Max reps @70% of 1RM
*pause 1sec at the bottom of each rep
*maintain good form and mechanics
D.
Pause Back Squat @2sec
Build to todays heavy triple
*10minute cap
E.
6-8sets of:
2:00 AMRAP
1 Rope climb
3 Shuttle Run
12 Wallballs @12/9kg
*rest 1:00
F. (Optional)
Bar Muscle ups
Max Unbroken Reps
