Friday 28/10/2022

FITNESS

Friday

28/10/2022

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

Find your 5RM for the day

B.

Power Clean and Jerk

Find your 1RM for the day

C.

3 Rounds For Time

50 Double Unders

25 Hand Realease Push ups

D.

4sets x 5reps/each exercise

Standing Landmine Twists

Seated Box Jumps

*rest 1min bt ex

---

COMPETITION

Friday

28/10/2022

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

Find your 5RM for the day

B.

Power Clean and Jerk

Find your 1RM for the day

C.

4sets x 5reps/each exercise

Standing Landmine Twists

Seated Box Jumps

*rest 1min bt ex

D.

4 Rounds

100 Double Unders

15 Strict HSPU's

15 Box Jump Overs

15 Ring Dips

*rest 2min bt rounds

E. (Optional)

2 Sets:

Single leg squat hold on box

hold x 30sec/side

Narrow goblet squat

x 10

Tempo pistol

x 10/side

*rest 1min bt exer.

---

"Be sure you put your feet in the right place, then stand firm."