Tuesday 20/09/2022
FITNESS
Tuesday
20/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Push Press
6sets x 2reps @65-75% of 1RM
*go every 45sec
C.
Pause Bench Press
Build to a heavy double
*in no more than 3sets
D.
Strict Weighted pull ups
Build to a heavy double
*in no more than 3sets
E.
Rowing Intervals
Partner Workout
1000/800m Row x 6sets
*Partners allowed to switch only after the 1000/800m are completed
COMPETITION
Tuesday
20/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Push Press
10sets x 2reps @65-75% of 1RM
*go every 45sec
B.
Hang Power Clean - Barbell Cycling Work
3sets x 15reps/TnG @52/34kg
*go every 90sec
C.
Pause Bench Press
Build to a heavy double
D.
Strict Weighted pull ups
Build to a heavy double
E.
Rowing Intervals
3 Rounds of
1000/800m Row x 2sets
*rest 90sec between sets
*rest 4min between Rounds
*on the second set of each interval push the pace before the longer rest
