Tuesday 18/10/2022

FITNESS

Tuesday

18/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Clean Warm up

A.

Bench Press

Find your 3RM

B.

For Time

3 Rounds of

400m Run

1500/1000m Row

Rest 5min bt sets

C.

Optional Technique

Option 1

Snatch Deadlift From Deficit

5sets x 3reps @3030, @70-80% 1RM

*rest 1-2min bt sets

Option 2

Jerk Balance

5sets x 3reps @30-40% 1RM

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COMPETITION

Tuesday

18/10/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Clean Warm up

A.

Power Clean + Hang Power Clean + Jerk (1rep)

E45Sec x 8sets x 1rep @65% 1RM

*speed and techniqual perfection

B.

Snatch High Pull

E15Sec x 10sets x 1rep @45-60% 1RM

*bar close, elbows high, snappy hip extention

C.

Bench Press

Find your 3RM

C.

10:00 x Run *start at zone 2 & finish @ zone 3-4

followed by...

2sets x 2000m x Row @zone 3-4 / Rest 4min

followed by...

10:00 x Bike-erg @active recovery @zone 2

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SOME CHANGES ON THE TIMETABLE FOR THIS WEEK:

THURSDAY 20/10 : No YOGA classes. Gym will be closed.