Tuesday 02/08/2022
FITNESS
Tuesday
02/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Gymnastics warm up
A.
Strict Pull ups
5sets x 1rep
*make it challenging
*rest 90sec
followed by...
2sets x Max reps @90% of 3rm
*rest 90sec
B.
2 Rounds of:
I.
5 Negative HSPU
rest 1min
II.
10 Sitted DB Press
Rest 1min
III.
Max Unbroken Push ups
*Rest 3-5min before next round
C.
For Time
40 - 30 - 20 - 10
Ties to Bar
meters Farmers Carry @22.5/15kg
D. (Optional)
C2 Bike erg
40min @85 - 95% of 20min Max avg. Watts
COMPETITION
Tuesday
02/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Gymnastics warm up
A.
Strict Pull ups
5sets x 1rep
*make it challenging
*rest 90sec
followed by...
2sets x Max reps @90% of 3rm
*rest 90sec
B.
2 Rounds of:
I.
Max Deficit Strict HSPU
rest 1min
II.
Max Strict HSPU
Rest 1min
III.
Max Kipping HSPU
*Rest 3-5min before next round
C.
For Time
40 - 30 - 20 - 10
GHD Sit-ups
4 - 3 - 2 - 1
Rope Climbs
D. (Optional)
C2 Bike erg
40min @85 - 95% of 20min Max avg. Watts
