Friday 04/11/2022

FITNESS

Friday

04/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Clean Warm up

A.

Front Squat

3sets x 10/8/8reps @60/65/70% of 5RM

*go every 3min

B.

Power Clean & Jerk

3sets x 1.1.1 @75-80% 1RM P.Clean *short 10sec break between singles

*go every 2min

C.

EMOM x 8min

M1: 30-50 Double Unders

M2: 30sec x AMRAP x Muscle ups or kipping variation

D.

EMOM x 8min

M1: 100m Run

M2: 45sec x AMRAP x Wallclimbs

E. (Optional)

3 Sets:

Single leg squat hold on box hold

x 45sec/side

Band Assisted Pistols

x 12/side

*rest 90sec bt sets

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COMPETITION

Friday

04/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Clean Warm up

A.

Front Squat

4sets x 10/8/8/8reps @60/65/70/75% of 5RM

*rest as needed

B.

Power Clean & Jerk

3sets x 1.1.1 @75-80% 1RM P.Clean *short 10sec break between singles

*rest 2min bt sets

C.

4sets x 4reps/each exercise

Standing Landmine Twists

Seated Single leg Box Jumps

*rest 1min bt ex

D.

EMOM x 10min

M1: 60 Double Unders

M2: 30sec x AMRAP x Ring Muscle ups

E.

EMOM x 10min

M1: 8 Shuttle Runs

*Open Standards

M2: 45sec x AMRAP x Handstand Walk

*Open Standards

F. (Optional)

2 Sets:

Single leg squat hold on box hold

x 45sec/side

Single Leg Deck Squat

x 6/side

Band Assisted Pistols

x 12/side

Tempo pistol

x 12/side

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"Strength and growth come only through continuous effort and struggle."