Wednesday 26/10/2022
FITNESS
Wednesday
26/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Deadlift
Build up to 80% of 1RM Deadlift
B.
Deadlift
EMOM x 5min
3reps @70-75% 1RM *TnG
C.
3 Rounds for Time
15/12cal Row
15 Front Squats @43/30kg
Rest 4min
3 Rounds for Time
15/12cal Assault bike
15 Burpees OTBar
D. (Optional)
5 Sets of:
1min ON / 1min OFF
15 GHDSUs
*AMRAP Rope climbs on the remaining time
COMPETITION
Wednesday
26/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Behind the neck Split Jerk
5sets x Reps/set: 5,4,3,3,3 @ 65-70% 1RM
B.
Sumo Deadlift
Build up to 80% of 1RM Deadlift
C.
Deadlift
EMOM x 5min
3reps @70-75% 1RM *TnG
D.
3 Rounds for Time
15/12cal Row
15 Front Squats @43/30kg
Rest 4min
3 Rounds for Time
15/12cal Row
15 OHSquat @43/30kg
E. (Optional)
8 Sets of:
1min ON / 1min OFF
15 GHDSUs
*AMRAP Rope climbs on the remaining time
