Saturday 05/11/2022

FITNESS

Saturday

05/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Strict Press

4sets x 10/8/8/8 @60,65,70,75% of 5RM

B.

EMOM x 12:00

M1: Row x 16/12cal - 12/8cal

M2: Burpee Box Jump Overs x 6-10

C. (Optional)

4sets of:

Hollow PVC Banded Pull Downs x 10-12reps

Incline Dumbell flys x 10-12reps

*rest 1min bt sets

D. (Optional)

Dumbell Bulgarian Split Squats

3sets x 8-10reps/side @2020

*rest 30sec bt sides & 2min bt sets

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COMPETITION

Saturday

05/11/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Strict Press

4sets x 10/8/8/8 @60,65,70,75% of 5RM

B. (Optional)

Dumbell Bulgarian Split Squats

3sets x 8-10reps/side @2020

*rest 30sec bt sides & 2min bt sets

C. (Optional)

4sets of:

Hollow PVC Banded Pull Downs x 10-12reps

Incline Dumbell flys x 10-12reps

*rest 1min bt sets

D.

AMRAP x 12min

Row 16/12cal

8 Burpees Over the rower

*push hard

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"Strength and growth come only through continuous effort and struggle."