Friday 08/07/2022

FITNESS

Friday

08/07/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Snatch warm up

A.

I.

2 Sets of:

Snatch x 5singles @80% of 1rm

*rest no more than 10-15sec between reps

*rest 2:00 between sets

II.

2 Sets of:

Snatch x 4singles @83% of 1rm

*rest no more than 10-15sec between reps

*rest 2:00 between sets

III.

2 Sets of:

Snatch x 3singles @85% of 1rm

*rest no more than 10-15sec between reps

*rest 2:00 between sets

B.

Back Squat

3sets x Max Reps @83% of last week's 1RM

*Maintain good form and speed

C. (Optional)

I.

Side plank leg lifts

5sets x 15-20reps

II.

3 sets of:

a. Narrow Stance Goblet squat

x 10

b. Single leg Squat of box

x 5/each

c. Banded Pistol Squats

15-20 alt.