Tuesday 16/08/2022
FITNESS
Tuesday
16/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Clean and Jerk
In 8:00 find your 1RM
immediately followed by...
B.
Front Squat
In 8:00 find your 1RM
C.
EMOM for 16:00 (4 Rounds)
M1: 8-10 Thrusters @43/30kg
M2: 10-12 Toes to bar
M3: 8-10 Rev. Lunges @43/30kg
M4: 30sec Max Clean & Jerk
D. (Optional)
3 Sets of:
Chest to Bar hold (band assisted)
10-15sec
10-15sec
10-15sec
COMPETITION
Tuesday
16/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Clean and Jerk
In 8:00 find your 1RM
immediately followed by...
B.
Front Squat
In 8:00 find your 1RM
C.
EMOM for 16:00 (4 Rounds)
M1: 10-12 Thrusters @50/34kg
M2: 10-12 Toes to bar
M3: 10m or 10-12 Rev. Lunges @50/34kg
M4: 20sec Max Clean & Jerk @85kg
D. (Optional)
3 Sets of:
Chest to Bar hold (band assisted)
10-15sec
10-15sec
10-15sec
E. (Optional)
Bike erg Retest
20min Amrap
Max Average Watts
