Wednesday 14/09/2022
FITNESS
Wednesday
14/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Front Squat
6sets x 3reps @70% of 1RM
*go every minute
*focus on speed
*pick the bar from the floor
B.
3 Rounds of:
With a 3:00 Time cap complete
10 Shoulder to Over head @43/30kg
15 Burpees OTBar
20 Front Rack rev. Lunges
+AMRAP Double unders on the remaining time
*rest 2min between Rounds
*score total number of duble unders
COMPETITION
Wednesday
14/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Clean and Jerk
3sets x 3reps (1.1.1) @sets: 80,83,87%
*10sec reset on each rep
*2min rest between sets
B.
Front Squat
10sets x 3reps @70% of 1RM
*go every minute
*focus on speed
*pick the bar from the floor
C.
Single leg Bar good mornings
3sets x 10-12reps/side
*rest 90sec bt sets
D.
Every 4min for 5sets
With a 2:30min timecap
10 STOH @70/45kg
15 Box Jump Overs
15m FR. Rack Walking Lunges
+AMRAP Wallclimbs
