Friday 09/12/2022

FITNESS

Friday

09/12/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Clean Warm up

A.

Power Clean

3sets x 1rep @75-80% 1RM PC

B.

Front Squat

4sets x 4reps @80/85/90/95% 5RM

C.

EMOM x 12min

M1: Bike (C2) 15/12cal

M2: Muscle ups x 30sec x Max

D.

EMOM x 12min

M1: Bike (A.B.) 15/12cal

M2: Muscle ups x 30sec x Max

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COMPETITION

Friday

09/12/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Clean Warm up

A.

Overhead Squat

4sets x 4reps @80/85/90/95% 5RM

B.

Power Snatch

3sets x 1rep @75-80% 1RM PS

C.

3sets of:

10 Barbell hip Thrust *light/fast

30m Sledd Push

-2min rest-

D.

EMOM x 12min

M1: Row 15/12cal

M2: 10-15 GHD Sit-ups

E.

EMOM x 12min

M1: Bike (C2) 15/12cal

M2: Muscle ups x 30sec x Max

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‘‘He who lives looking for pleasures only, his senses uncontrolled, immoderate in his food, idle, and weak, life will certainly overthrow him, as the wind throws down a weak tree.”