Friday 18/11/2022

FITNESS

Friday

18/11/2022

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 10/10/8/8reps @60/65/70/85% 5RM

*rest 2min bt set

B.

Power Clean & Jerk

3sets x 1.1 @80-85% 1RM Power

C.

For Efficency & Consistency

EMOM x As Many Reps As Possible x 2 Rounds

M1: Rope Climbs

M2: Wall Climbs

M3: Rest

M4: Muscle ups

M5: Shuttle Runs *segments of 7.5m / 1 Shuttle run = 15m

*Rest 3:00 between rounds

D. (Optional)

I.

2sets of:

Pistol Squat Bottom Hold

x 30sec/side

Shrimp squat

x 5/side

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COMPETITION

Friday

18/11/2022

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 10/10/8/8reps @60/65/70/85% 5RM

*rest 2min bt set

B.

Power Clean & Jerk

3sets x 1.1 @80-85% 1RM Power

*after each set of Power Snatch complete:

Skater Jumps

x 10 alternating

C.

For Efficency & Consistency

EMOM x As Many Reps As Possible x 3 Rounds

M1: Rope Climbs

M2: HSWalk *segments of 7.5m

M3: Rest

M4: Ring Muscle ups

M5: Shuttle Runs *segments of 7.5m / 1 Shuttle run = 15m

*Rest 3:00 between rounds

F. (Optional)

I.

2sets of:

Pistol Squat Bottom Hold

x 30sec/side

Shrimp squat

x 5/side

II.

EMOM x 10min

M1: 30sec x C2 Bike @10 Damper Standing

M2: 30sec x AMRAP Pistols

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