Monday 14/11/2022
FITNESS
Monday
14/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Back Squat
3sets x 5/5/AMRAP @77/82.5/85% 1RM
*rest 2min
B.
5 Sets:
Every 3min
12 Deadlifts @100/65kg *around 60-65% 1RM
6 Wallclimbs
45 Double Unders
AMRAP x Burpees Over the bar in remaining time
*rest 1min bw rounds
COMPETITION
Monday
14/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Snatch
7sets x 1rep
*start at 80% and build up to 95% if feeling good
*if not felling good drop 10% and continue
B.
Clean & Jerk
7sets x 1rep
*start at 80% and build up to 95% if feeling good
*if not felling good drop 10% and continue
C. (Optional)
Back Squat
Build to 92.5% 1RM
*Do this only if the previews parts felt strong
D.
Back Squat
3sets x 5/5/AMRAP @77/82.5/85% 1RM
*rest as needed
E.
5 Sets:
On a 2min Clock complete:
12 Deadlifts @ 125/80kg
12 Strict HSPUs
45 Double Unders
AMRAP x Burpee Box Jump Overs in remaining time @60/40cm
*rest 1min bw rounds
