Saturday 10/12/2022

FITNESS

Saturday

10/12/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Bench Press

4sets x 4reps @80/85/90/95 5RM

B.

As Many Rounds and Reps as possible in 13 minutes:

33 Dumbbell Walking Lunges @ 22,5/15kg

33 Dumbell Push Press @22,5/15kg

33 cal Row

OPTIONAL

I

EMOM x 12min

M1: False Grip Ring to Chest Hold x 30sec

M2: Ring Support Hold x 30sec

M3: Bottom of Ring Support Hold x 30sec

M4: Rest

II

Barbell Front Rack Cossak Squats

3sets x 8reps/side

-rest 1min-

III

Banded Tricep Extentions

3sets x To Failure

-rest 1min-

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COMPETITION

Saturday

10/12/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

Bench Press

4sets x 4reps @80/85/90/95 5RM

B.

As Many Rounds and Reps as possible in 13 minutes:

33 Dumbbell Walking Lunges @ 22,5/15kg

33 Strict Handstand Push-Ups

33 cal Row

C.

EMOM x 12min

M1: False Grip Ring to Chest Hold x 30sec

M2: Ring Support Hold x 30sec

M3: Bottom of Ring Support Hold x 30sec

M4: Rest

D.

Barbell Front Rack Cossak Squats

3sets x 8reps/side

-rest 1min-

E.

Banded Tricep Extentions

3sets x To Failure

-rest 1min-

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‘‘There are people who make things happen, there are people who watch things happen, and there are people who wonder what happened. To be successful, you need to be a person who makes things happen.’’