Friday 02/09/2022
FITNESS
Friday
02/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
3 Position Snatch
5sets x High Hang - Hang - Floor @a light weight of your choice
*last rep should be a squat Snatch
*go every 2min-90sec
B.
Emom for 5:00 - 3 Rounds
20sec AMRAP / 40sec REST
M1: Pull ups
M2: DB Thrusters @15/10kg
M3: Toes to bar
M4: KB Swings @32/24kg
M5: Target Burpees *target a few inches above extented arms
*rest 3min bt rounds
C. (Optional)
Hip Thrust
3sets x 7,5,3reps
*loading should feel easy
*focus on speed on hip extention
*rest 90sec bt sets
COMPETITION
Friday
02/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch
10sets x 1.1.1 @50-60/34-40kg
*go every 2min-90sec
B.
Deadlift
5sets x Max repetitions @100/65kg
C.
Hip Thrust
6sets x 7,7,5,5,3,3reps
*build your way up
D.
Emom for 5:00 - 3-4 Rounds
20sec AMRAP / 40sec REST
M1: Chest to bar Pull ups
M2: Thrusters @43/30kg
M3: Toes to bar
M4: Hang Squat Snatch @43/30kg
M5: Target Burpees *target a few inches above extented arms
*rest 4min bt rounds
E. (Optional)
8 Rounds of
Max Strict HSPU's
*brake them up in 3 total sets to increase your total
*rest 30sec between sets and 2min bt rounds
*consistend sets
