Monday 28/11/2022
FITNESS
Monday
28/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Box Squat
3sets x 5reps @75-80% 1RM
B.
3 Rounds of:
2 min AMRAP:
25 Double unders
5 Russian Swings @32/24kg
5 pull ups
rest 30 sec
2min AMRAP:
25 Double Unders
5 DB Thrusters @22.5/15kg
5 pull ups
rest 30 sec
COMPETITION
Monday
28/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Snatch
Build at around 90% 1RM
then...
EMOM x 5min
1 Snatch @70% 1RM
B.
Build at around 80-90% 1RM
then...
EMOM x 3min
1 Clean and jerk @70% 1RM
C.
Box Squat
3sets x 5reps @75-80% 1RM
D.
4 Rounds of:
2 min AMRAP:
25 double unders
5 DB power cleans @22,5/15kg
5 CTB pull ups
rest 30 sec
2min AMRAP:
25 Double Unders
5 DB Thrusters @22.5/15kg
5 CTB pull ups
rest 30 sec
