Wednesday 03/08/2022
FITNESS
Wednesday
03/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Barbell Bench Press
*explosive reps
10sets x 2
*go every minute for 10min
@50-60%
B.
*pause for 2sec
3sets x 2reps
*build to a 2RM
*rest 2min bt sets
C.
Every 2:00 for 7:00
St1: 40/30cal Row
St2: 30 alt. DB Snatch @22.5/15kg
St3: 20 Box Jumps
St4: AMRAP x Muscle ups / C2B / Pull ups
Rest 5:00 then...
D.
Every 2:00 for 7:00
St1: 30/24cal Row
St2: 30 1Arm DB Power Clean @22.5/15kg
St3: 20 Box Jumps
St4: AMRAP x Target Burpees
COMPETITION
Wednesday
03/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
@65%
5sets x 3reps
*reset on each rep
*rest 90sec bt sets
B.
Barbell Bench Press
*explosive reps
10sets x 2
*go every minute for 10min
@50-60%
C.
*pause for 2sec
3sets x 2reps
*build to a 2RM
*rest 2min bt sets
D.
Every 2:00 for 7:00
St1: 40/30cal Row
St2: 30 alt. DB Snatch @22.5/15kg
St3: 20 Box Jumps
St4: AMRAP x Muscle ups / C2B / Pull ups
Rest 5:00 then...
E.
Every 2:00 for 7:00
St1: 30/24cal Row
St2: 30 1Arm DB Power Clean @22.5/15kg
St3: 20 Box Jumps
St4: AMRAP x Target Burpees
F.
4 Sets:
10m Bear crawl *with vest
10m Handstand Walk or 5 Wallclimbs
*rest 2-3min bt sets
