Monday 21/11/2022
FITNESS
Monday
21/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Back Squat
EMOM x 5sets x 3reps @70-75% 1RM
B.
EMOM x 12min
Min 1: 4 Shuttle Runs (7.5m+7.5m) + 6-8 American Swings @32/24kg
Min 2: Recovery on the Bike
MIn 3: 4 Wall Walks + 6-8 Single Arm DB Snatch @22.5/15kg
Min 4: Recovery on the Row
COMPETITION
Monday
21/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Snatch
5sets x 3/3/2/2/2sets @65-70% 1RM
*don't exceed 70%
B.
Clean & Jerk
4sets x 1rep @80-83%
*don't exceed 83%
C. (Optional)
Back Squat
Build to a 1RM
*Do this only if the previews parts felt strong
D.
Back Squat
EMOM x 5sets x 3reps @70-75% 1RM
E.
EMOM x 12min
Min 1: 4 Shuttle Runs (7.5m+7.5m) + 6-8 DB Devlis Press @ 22.5/15kg
Min 2: Recovery on the Bike
MIn 3: 4 Wall Walks + 6-8 Power Snatch @60/40kg
Min 4: Recovery on the Row
