Monday 24/10/2022
FITNESS
Monday
24/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch Deadlift + Pause hang snatch bellow knee (1rep)
Reps/Set x 4,3,2
Load/Set x @70,75,80% 1RM
*go every 3min
*reset bar on the floor each rep
*focus on technique
*stay light if not feeling good
B.
Back Squat
3sets x 3reps @70-80 1RM
*go every 2:00
C.
EMOM x 12min (4sets)
M1: 5 x Deadlift + 5 x Hang Power Clean + 5 x Shoulder to Overhead
M2: 10-15 x Toes to bar
M3: 10-15cal x Row
*on the barbell cycling use a weight you can move fast and go unbroken
COMPETITION
Monday
24/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Segment Snatch (1" off the floor)
Reps/Set x 4,3,2,4,3,2
Load/Set x @65,70,75,70,75,80%
*go every 2-3min
*focus on technique
*stay light if not feeling good
B.
Squat Clean + Push Jerk
Set1&2: 3+3 @70-75%
Set3&4: 2+2 @75-80%
*rest 1-2min bt sets
C.
Back Squat
I. Build up to 80-85% with perfect form and speed
II. 5sets x 3reps @70-80 1RM
*rest 2-3min bt sets
D.
EMOM x 20min (4sets)
M1: 10-15 x Deadlift @100/65kg
M2: 10-15 x TTB
M3: 10-15 x Power Snatch @43/30kg
M4: 10-15 CTB
M5: 60sec x Row @easy pacing
“ Part of being Courageous, is being consistent “
