Monday 31/10/2022
FITNESS
Monday
31/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
5sets x 2/2/2/1/1/1/1reps @75-85%
*go every 90sec
B. (For Quality)
Back Squat
3sets x 5reps @77-82,5%
*Choose the percentage according to how you feel today
*goal is quality reps
C.
For Time
21-15-9
KB Swing @24/16kg
Burpees
Pull Ups
*timecap 12min
COMPETITION
Monday
31/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Snatch
7sets x 2/2/2/1/1/1/1reps @75//78/80/83/85/88/88%
*go every 90sec
B.
2 Squat Clean + 1 Jerk (1complex)
3sets x 1complex @85-88% 1RM
C. (Optional)
Back Squat x 1
*build up to 87,5%
D. (For Quality)
Back Squat
3sets x 5reps @77-82,5%
*Choose the percentage according to how you feel today
*goal is quality reps
E.
I.
For Time
21-15-9
Double KB Hang Snatch @24/16kg
Chest to bar pull ups
Rest 4min
II.
For Time
Power Clean @60/40kg
Ring Dips
