Friday 16/09/2022
FITNESS
Friday
16/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Deadlift
Emom for 3min
As many reps as possible x 15sec @60-65% of 1RM
B.
3 Rounds of
EMOM for 5min - 30sec AMRAP/30sec Rest
M1: Pull ups
M2: OH Squat @30/20kg
M3: Toes to bar
M4: Power clean & Jerk @30/20kg
M5: Target Burpees
*Rest 3min
C. (Optional)
Barbell Hip Thrust
x 6,6,4,4,2,2reps
*rest 2min bt sets
*build your way up
COMPETITION
Friday
16/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Hang power Snatch
3sets x 10reps @moderate weight
*focus on smooth barbell cycling
*rest 90sec between sets
B.
Barbell Hip Thrust
x 6,6,4,4,2,2reps
*rest 2min bt sets
*build your way up
C.
Deadlift
5min x EMOM x 15sec AMRAP @125/95kg
D.
4 Rounds of
EMOM for 5min - 30sec AMRAP/30sec Rest
M1: Chest to bar pull ups
M2: OHSquat @43/30kg
M3: Toes to bar
M4: Power clean and jerk @43/30kg
M5: Ring Muscle ups
*rest 4min
E. (Optional)
Strict HSPU *with vest
10sets x 2reps
*rest as needed
1set x Max Unbroken Strict HSPU
