Wednesday 30/11/2022
FITNESS
Wednesday
30/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Deadlift
Build up to 80-90% 1RM
then...
3sets x 5-7reps @60-70% 1RM
B.
3sets x 2:30 Work / 2:30 Rest
15/11cal Bike
15m (7,5+7,5m) DB Front Rack Walking Lunge @22,5/15kgx2
AMRAP Sand Bag to Shoulder in remaining time @60/40kg
COMPETITION
Wednesday
30/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Split Jerk
5sets x 3/2/1/1/1reps @65/75/80/85/90%
B.
Deadlift
Build up to 90% 1RM
then...
3sets x 5-7reps @60-70% 1RM *deficit
C.
4sets x 2:30 Work / 2:30 Rest
15 Target Burpees @15cm
15m (7,5+7,5m) barbell Front Rack Walking Lunge @52/34kg
AMRAP Sand Bag to Shoulder in remaining time @60/40kg
D. (Optional)
GHD SIt-ups
100reps for time
