Monday 08/08/2022
FITNESS
Monday
08/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Clean and Jerk
3sets x 3/2/1singles @75+%
*rest between singles for 10-20sec
*rest between sets as needed
B.
Front Squat
3sets x Max reps @80-90% of current 1RM
C.
5 Rounds each for time
12 Deadlifts @70/45kg
9 Burpees OTBar
6 Muscle ups/C2B/Pull ups
*Rest 60sec between rounds
D. (Optional)
GHD Hip Extentions (single leg if possible)
3 x 10reps
rest 90sec bt sets
COMPETITION
Monday
08/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Clean and Jerk
3sets x 3/2/1singles @75+%
*rest between singles for 10-20sec
*rest between sets as needed
B.
Front Squat
3sets x Max reps @80-90% of current 1RM
C.
3 x 10reps
rest 90sec bt sets
D.
For Time
10 Rounds of
10/8 cal Row
10 Deadlifts @100/65kg
10 Bar Facing burpees
*rest 2min between rounds
E.
Muscle ups
3sets x Max Reps
*rest 2min after 1st set then 1min before last
