Saturday 29/10/2022
FITNESS
Saturday
29/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Bench Press
Find your 5RM for the day
B.
For Time
30 Double DB Hang Snatch @22,5/15kg
15 Wall Walks
30 Double DB Hang Cleans @22,5/15kg
*12min timecap
C. (Optional)
EMOM for 15min
M1: Weighted Pull ups x 3
M2: Lat Pull Down x 10-12
M3: Bicep Curls x 10-12
M4: Barbell Reverse Lunges x 10alt.
M5:Rest
COMPETITION
Saturday
29/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Strict Press
Find your 5RM for the day
B.
For Time
30 Power Snatch @60/40kg
20 Wall Walks
30 Power Cleans @60/40kg
*12min timecap
C.
Barbell Walking Lunge
4sets x 12/10/8/6reps / alt.
*rest 2min bt sets
D.
EMOM for 12min
M1: Weighted Pull ups x 3
M2: Lat Pull Down x 10-12
M3: Bicep Curls x 10-12
M4: Rest
