Wednesday 09/11/2022
FITNESS
Wednesday
09/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Pull & Drop Deadlift
3sets x 5reps @80-85% 1RM
*rest 2min
B.
With an 8:00 Timecap
3 Rounds of:
8 x DB Power Clean @22,5/15kg
8 x DB Front Squats @22,5/15kg
7/5 Pull ups
8 x DB Front Squats @22,5/15kg
rest 4min, then...
With an 8:00 Timecap
3 Rounds of:
6m x Double DB Overhead Carry @22,5/15kg
12 x Push ups
6m x Double DB Overhead Carry @22,5/15kg
12 x Toes to bar
COMPETITION
Wednesday
09/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Split Jerk
5sets x 3/3/2/2/2reps
*start at 60% and build up to 80% 1RM
*rest 2min bt sets
B. (Optional)
Deadlift
Build to 90% 1RM
*if not feeling strong today skip this part
C.
Pull & Drop Deadlift
3sets x 5reps @80-85% 1RM
D.
With a 10:00 Timecap
3 Rounds of:
8 x DB Power Clean @22,5/15kg
7,5meters x DB Front Rack Walking Lunges @22,5/15kg
7/5 x Ring Muscle Ups
7,5meters x DB Front Rack Walking Lunges @22,5/15kg
rest 5min, then...
With a 10:00 Timecap
3 Rounds of:
6 x Double DB Overhead Walking Lunge Steps @22,5/15kg
12 x Strict HSPUs
6 x Double DB Overhead Walking Lunge Steps @22,5/15kg
12 x CTB Pull-ups
