Saturday 26/11/2022
FITNESS
Saturday
26/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Strict Press
4sets x 8/8/6/6reps @70/75/80/85% 5RM
B.
For Time:
210 Single Unders
21 Thrusters @43/30kg
150 Speed Steps (count only on 1 foot)
15 Thrusters
90 Double Unders
9 Thrusters
*TimeCap - 9 min
C. (Optional)
EMOM x 12min
Min 1. 6-10 Strict Pull-Ups
Min 2: 30sec Assisted Planche Lean
Min 3: 30sec Bar Hanging Tuck Hold
Min 4: 6-10 Barbell Skull Crushers
COMPETITION
Saturday
26/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Strict Press
4sets x 8/8/6/6reps @70/75/80/85% 5RM
B.
For Time:
210 Single Unders
21 Thrusters @43/30kg
150 Speed Steps (count only on 1 foot)
15 Thrusters
90 Double Unders
9 Thrusters
*TimeCap - 9 min
C.
EMOM x 12min
Min 1. 6-10 Strict Pull-Ups
Min 2: 30sec Assisted Planche Lean
Min 3: 30sec Bar Hanging Tuck Hold
Min 4: 6-10 Barbell Skull Crushers
D.
3sets x 20alternating reps
set1: Back rack lunges @80/52kg
set2: Front rack lunges @70/45kg
set3: OH lunges @60/38kg
*rest is the time that takes you to change the weights
