Friday 21/10/2022

FITNESS

Friday

21/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Snatch warm up

A.

Deadlift (10min cap)

Build to a 1RM

*smooth rep

*perfect mechanics

*rest 1-2min bt sets

B.

Bird dogs

3sets x 20reps/alt.

*rest 1min bt sets

C.

EMOM for 16:00 (8rounds)

Minute 1: AMRAP

7 Toes to bar

6 Box jump overs

5 Double DB Snatch from the floor @22,5/15kg

Minute 2: Rest

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COMPETITION

Friday

21/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Snatch warm up

A.

Deadlift

Build to a 1RM

*smooth rep

*perfect mechanics

*rest 1-2min bt sets

B.

Rotational Hip extentions

5sets x 5reps/side

*rest 1min bt sets

C.

10 Rounds for time

7 Toes to bar

6 Box jump overs

5 Power Snatch @60/43kg

*rest exactly 60sec bt rounds

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