Tuesday 25/10/2022
FITNESS
Tuesday
25/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Push Press
E45sec x 6sets x 2reps @65-70% 1RM
B.
In Teams for 3
*every member of the team has to go throw all parts in any decided order
2 Rounds of:
A: 1200-800m x Run
B: 1200-800m x Row
C: 60-40cal x Assault Bike
COMPETITION
Tuesday
25/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Push Press
E45sec x 10sets x 2reps @65-70% 1RM
B.
Hang Power Clean
3sets x 15reps/TnG @52/34kg
*barbell cycling technique for speed
C.
Build to a Heavy Set for the day
I. Pause bench press x 2
II. Strict Supinated Pull ups
D.
C.
10:00 x Run *start at zone 2 & finish @ zone 3-4
followed by...
3sets x 1000/800m Row @slower 2K pace + 1000/800m Row @faster 2K pace / Rest 4min bt Sets & 90sec between Intervals
followed by...
10:00 x Bike-erg @active recovery @zone 2
“ Part of being Courageous, is being consistent “
