Wednesday 10/08/2022
FITNESS
Wednesday
10/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Pause Push Jerk
2sets x 3reps @65-75% of 1RM Jerk
*full pause in the dip
*rest 2min bt sets
B.
Dead stop Strict press
Find your 10RM
*reset the bar on the shoulders on each rep
*timecap 8min
C.
2 Rounds of: (a-b-a-b)
a.
2:30 Amrap
20/15cal Assault Bike
10 Burpee pull ups
Rest 2:30
b.
2:30 Amrap
30/20cal Row
15 Toes to bar
Rest 2:30
COMPETITION
Wednesday
10/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Pause Push Jerk
4sets x 3reps @65-75% of 1RM Jerk
*full pause in the dip
*rest 2min bt sets
B.
Dead stop Strict press
Find your 10RM
*reset the bar on the shoulders on each rep
*timecap 8min
C.
Push press
3sets x 3reps @90-95% of 3RM Strict press
*rest 2min bt sets
D.
3 Sets each for time
30/20cal Ski-erg
15 Bar Muscle ups (sets of: 5.5.5)
*rest 3min bt sets
E.
3 Sets each for time
30/20cal Row
30 Chest to bar pull ups (sets of: 10.10.10)
*rest 3min bt sets
F. (Optional)
3min AMRAP
24 Double unders
7m HSWalk (3.5m+3.5m)
