Wednesday 23/11/2022
FITNESS
Wednesday
23/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Split Position Strict Press
4sets x 3reps @40% 1RM Split Jerk
*rest 2min
B.
3 Rounds of:
15 Overhead Rev. Lunges @ 30/20kg
15 Pull-ups
—rest 2min—
3 Rounds of:
15 Thrusters @30/20kg
Toes to Bar
C. (Optional)
7min x EMOM
1-2 Rope Climbs
COMPETITION
Wednesday
23/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Split Position Strict Press
4sets x 3reps @40% 1RM Split Jerk
*rest 2min
B.
Deadlift
Build to 88% 1RM
then...
For time
20 Hand release Deadlifts @75-80% 1RM
C.
3 Rounds of:
15 Overhead squats @ 43/30kg
15 CTB pull-ups
—rest 2min—
3 Rounds of:
15 Thrusters @43/30kg
10 Bar Muscle Ups
D. (Optional)
10min x EMOM
M1: Band Assisted Single Arm Pull x 4/side
M2: 2 Rope Climbs
