Friday 25/11/2022
FITNESS
Friday
25/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Front Squat
4sets x 8/8/6/6reps @70/75/80/85% 5RM
*rest 2min bt set
B.
Power Clean & Jerk
3sets x 1.1 @82-87% 1RM
C.
3min AMRAP:
10/8 Cal C2 Bike
10 Toes to Rings
-rest 2min-
3min AMRAP:
10/8 Cal Row
15m (7.5+7.5) reverse barecrawl
-rest 2min-
3min AMRAP:
10/8 Cal Ski
10 Weighted Sit-ups @22,5/15kg
COMPETITION
Friday
25/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
OH Squat
4sets x 8/8/6/6reps @70/75/80/85% 5RM
*rest 2min bt set
B.
Power Snatch
3sets x 1.1 @82-87% 1RM
C.
3 sets of:
Mid Thigh Snatch Pulls x 3 x 5sec x AMRAP
*fast explossive reps touch and go
*stay light move fast
*rest 10sec between 5sec AMRAPS
--Followed by--
Pogo jumps x 5reps
*as HIGH as possible
D.
5min AMRAP:
20/15 Cal C2 Bike
20 Toes to Rings
-rest 4min-
5min AMRAP:
20/15 Cal Row
15m (7.5+7.5) HSWalk
-rest 4min-
5min AMRAP:
20/15 Cal Ski
20 GHDSit-ups
E. (Optional)
I.
2sets of:
Weighted shrimp squat x 3/side
II.
Every 2min x 5sets:
10/8 Cal C2 Bike
12-20 Pistols
