Tuesday 6/09/2022

FITNESS

Tuesday

6/09/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Weightlifting warm up

Clean Warm up

Split Jerk Warm up

Hip Mobility

Russian baby maker

Squat mobility

Α.

Split Jerk

Emom for 6:00 x 1rep @65-75% of 1RM

B.

Hang Power Clean

Emom for 4:00 x 5reps @45-60% of 1RM

*barbell should move fast and smooth

C.

Bench Press

Build to a heavy triple

*timecap 8min

D. (Optional)

1-3 Rounds of

600/500m Row x 4sets / Rest 30sec between sets

*rest 4min bt rounds

E. (Optional)

Strict Pull Ups *weighted

Build to a heavy triple

COMPETITION

Tuesday

6/09/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Weightlifting warm up

Clean Warm up

Split Jerk Warm up

Hip Mobility

Russian baby maker

Squat mobility

Α.

Split Jerk

Emom for 10:00 x 1rep @65-75% of 1RM

B.

Hang Power Clean

Emom for 8:00 x 5reps @45-60% of 1RM

*barbell should move fast and smooth

C.

Bench Press

Build to a heavy triple

*timecap 8min

D. (Optional)

1-3 Rounds of

600/500m Row x 4sets / Rest 30sec between sets

*rest 4min bt rounds

E. (Optional)

Strict Pull Ups *weighted

Build to a heavy triple