Saturday 03/12/2022
FITNESS
Saturday
03/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Bench Press
Build to a heavy set x 6reps
B.
9min x AMRAP
70 S.Arm Hang DB Snatches @22,5/15kg
50 S.Arm DB Burpees @22.5/15kg
30 Suitcase Reverse Lunges @22.5/15kg
*all movements should be alternating
C. (Optional)
3sets of:
Ring Archer Push ups x 4-8/side
Rear delt flys on incline bench x 8-12
D. (Optional)
3sets of:
Wall Sit x 30-45sec @2x22,5/15kg
followed by...
Banded box Step ups x 8-10/side
COMPETITION
Saturday
03/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Strict Press
Build to a heavy set x 6reps
B.
9min x AMRAP
75 Snatches @34/23kg
50 Bar Facing Burpees
25 DB Box Step Overs @2x22.5/15kg
C.
3sets of:
Ring Archer Push ups x 4-8/side
Rear delt flys on incline bench x 8-12
D.
3sets of:
Wall Sit x 30-45sec @2x22,5/15kg
followed by...
Banded box Step ups x 8-10/side
