Saturday 12/11/2022
FITNESS
Saturday
12/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Strict Press
4sets x 10/8/8/6 @60/70/75/80% of 5RM
B.
I. AMRAP x 3min
15 Front squat @30/20kg
15 Pull ups
-2 min rest-
II. AMRAP x 3min
15 OHS @30/20kg
15 CTB pull ups
-2 min rest-
III. AMRAP x 3min
15 Thrusters @30/20kg
15 Bar muscle ups
C. (Optional)
EMOM x 12min
Min1: Strict Pull-Ups x 2 *add weight each set
Min2: Tall Kneeling DB Lateral Raises x 10-12
Min 3: 30sec x AMRAP x DB Zottman Curls
Min 4: Rest
D. (Optional)
Barbell Back Rack Rev. Lunges
4sets x 8reps
*build to a heavy set
COMPETITION
Saturday
12/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Strict Press
4sets x 10/8/8/6 @60/70/75/80% of 5RM
B.
I. AMRAP x 3min
15 Front squat @43/30kg
15 Pull ups
-2 min rest-
II. AMRAP x 3min
15 OHS @43/30kg
15 CTB pull ups
-2 min rest-
III. AMRAP x 3min
15 Thrusters @43/30kg
15 Bar muscle ups
C.
EMOM x 12min
Min1: Strict Pull-Ups x 2 *add weight each set
Min2: Tall Kneeling DB Lateral Raises x 10-12
Min 3: 30sec x AMRAP x DB Zottman Curls
Min 4: Rest
D.
Barbell Back Rack Rev. Lunges
4sets x 8reps
*build to a heavy set
