Friday 11/11/2022
FITNESS
Friday
11/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Front Squat
4sets x 10/8/8/6reps @60/70/75/80% 5RM
*rest 2min bt set
B.
Power Clean & Jerk
3sets x 1.1.1 @77-82% 1RM Power
C.
EMOM x 16min
M1: 20sec x AMRAP x Lateral burpees OTBar
M2: 20sec x AMRAP x Assault(cal)
M3: 20sec x AMRAP x Lateral burpees OTBar
M4: 20sec x AMRAP x Row(cal)
D. (Optional)
2sets of:
x 30sec/side
x 12/side
COMPETITION
Friday
11/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
OH Squat
4sets x 10/8/8/6reps @60/70/75/80% 5RM
*rest 2min bt set
B.
Power Snatch
3sets x 1.1.1 @77-82% 1RM
*after each set of Power Snatch complete:
x 10 alternating
C.
EMOM x 10min
M1: 20sec x AMRAP x Bar facing burpees
M2: 20sec x AMRAP x Assault(cal)
D.
EMOM x 10min
M1: 20sec x AMRAP x Lateral burpees OTBar
M2: 20sec x AMRAP x Row(cal)
E.
EMOM x 10min
M1: 20sec x AMRAP x Target Burpees @15/10cm target
M2: 20sec x AMRAP x Ski-erg(cal)
F. (Optional)
2sets of:
x 30sec/side
x 12/side
Pistol foot switch *use weight
x 24alt.
rest as needed then...
G. (Optional)
Every 2min x 5sets
30sec x AMRAP x Pistols
