Saturday19/11/2022

FITNESS

Saturday

19/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Bench Press

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

B.

12:00 x AMRAP

3 DB Push Press @22,5/15kg

6 DB Hang Power Cleans @22,5/15kg

9 TTB

C. (Optional)

3sets of:

Lying Hollow PVC Pulldown

x 12-15

Incline Dumbbell Flies

x 12 -15

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COMPETITION

Saturday

19/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Bench Press

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

B.

12:00 x AMRAP

3 Wall Facing HSPU's *start and finish with a wall climb

6 Hang Power Cleans @84/65kg

9 TTB

C.

Suitcase KOT Split Squat

3sets x 10reps/side

D.

3sets of:

Lying Hollow PVC Pulldown

x 12-15

Incline Dumbbell Flies

x 12 -15

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‘‘Life is like a long journey with a heavy burden. Learn how to bare it.’’