Monday 07/11/2022
FITNESS
Monday
07/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Snatch
EMOM x 7sets x 2-1reps @75-90%
*if feeling good aim for catching your 90% 2-3 times
*if not feeling good drop 5% and work your technique
B.
Back Squat
3sets x AMRAP @75/80/85 1RM
*stop before losing your form
C.
7 Rounds
On a 1min Window complete:
4 Shuttle runs
5 KB Swings @32/24kg
AMRAP x Line facing burpees
*Rest 1min bt Rounds
COMPETITION
Monday
07/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Squat Snatch
7sets x 2-1reps @80-90
*if feeling good aim for catching your 90% 2-3 times
*if not feeling good drop 5% and work your technique
B.
Squat Clean & Jerk
7sets x 2-1reps @80-90
*if feeling good aim for catching your 90% 1-2 times
*if not feeling good drop 5% and work your technique
C. (Optional)
Back Squat
Build to 90% 1RM
*Do this only if the previews parts felt strong
D.
Back Squat
3sets x AMRAP @75/80/85 1RM
*stop before losing your form
E.
10 Rounds
On a 1min Window complete:
4 Shuttle runs
5 Double Dumbell Snatch @22,5/15kg
AMRAP x Box Jumps
*Rest 1min bt Rounds
