Friday 09/09/2022
FITNESS
Friday
09/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Double DB Hang Snatch
2sets x 10reps
*use a challenging weight
*but maintain form and efficiency
B.
Deadlift
3sets x 5@70%, 5@70%, 12@60% reps
*rest only 5sec between sets
C.
4 Rounds of:
I.
20sec Max Calories Row
Rest 20sec
20sec Max DB Thrusters @15/10kg
Rest 1min
II
20sec Max Calories Assault bike
Rest 20sec
20sec Max DB Hang Clean & Jerk @15/10kg
Rest 1min
COMPETITION
Friday
09/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Double DB Hang Snatch
3sets x 10reps
*use a challenging weight
*but maintain form and efficiency
B.
Deadlift
3sets x 5@70%, 5@70%, 12@60% reps
*rest only 5sec between sets
C.
4 Rounds of:
I.
20sec Max Calories Row
Rest 20sec
20sec Max DB Thrusters @15/10kg
Rest 1min
II
20sec Max Calories Assault bike
Rest 20sec
20sec Max DB Hang Clean & Jerk @15/10kg
Rest 1min
