Saturday 22/10/2022

FITNESS

Saturday

22/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

4 Sets:

6 x DB Push Press + 6 DB Push Jerk *work your efficiency and speed

12 x Ring Inverted Rows

*rest 1min bt sets

B.

Bend over Y T W raises

3sets x 12reps/on each position

*rest 30sec bt positions

C.

For Time

5 Rounds

14 Thrusters @52/34kg

7 Muscle ups or Burpee pull ups

*timecap 15min

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COMPETITION

Saturday

22/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

A.

4 Sets:

6 x DB Push Press + 6 DB Push Jerk *work your efficiency and speed

12 x Ring Inverted Rows

*rest 1min bt sets

B.

Bend over Y T W raises

3sets x 12reps/on each position

*rest 30sec bt positions

C.

For Time

3 Rounds

14 Thrusters @52/34kg

7 Ring Muscle ups

Rest 1min

3 Rounds

14 Bar facing Burpees

7 Bar Muscle ups

*timecap 15min

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“A smooth sea never made a skilled sailor.”