Wednesday 02/11/2022
FITNESS
Wednesday
02/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Deadlift
Build up to 85-87.5% 1RM x 1rep
*timecap 7min
B.
Deadlift *Pull & Drop
For Time x 15reps @78-82% 1RM
C.
EMOM x 16:00
M1: 10 Hang Power Clean 43/30kg
M2: 10 Front Squats @ 43/30kg
M3: 10 Shoulder to Overhead @43/30kg
M4: Rest
D. (Optional)
EMOM x 18min
Min 1: 30sec x AMRAP GHDSit-us
Min 2: 30sec x AMRAP Rope Climbs
Min 3: REST
COMPETITION
Wednesday
02/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Power Jerk *1 sec pause in dip:
5sets x 3reps @73-80% 1RM Split Jerk
*Rest 2 min
B.
Deadlift
Build up to 85-87.5% 1RM x 1rep
C.
Deadlift *Pull & Drop
For Time x 15reps @78-82% 1RM
D.
3-4 Rounds of:
10 Wall Balls @ 9/6kg
rest exactly 30 seconds
10 Hang Power Clean 43/30kg
rest exactly 30 seconds
10 Thrusters @ 43/30kg
rest exactly 30 seconds
10 Box Jump Overs
rest exactly 30 seconds
10 OHS @ 43/30kg
rest 2:30min
E. (Optional)
EMOM x 18min
Min 1: 30sec x AMRAP GHDSit-ups
Min 2: 30sec x AMRAP Rope Climbs
Min 3: REST
