Friday 23/09/2022
FITNESS
Friday
23/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Deadlift
4sets x 4reps @77-83% of 1RM
B.
20min AMRAP for SPEED
*Always rest 30sec after each exercise
A: 7 Burpee box jump overs
B: 9 Hang DB Snatch
C: 11 Box jump overs*no bouncing
D: 33 Double Unders
COMPETITION
Friday
23/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
8 Rounds of
6 Double KB Hang Clean & Jerk
Rest 1min
6 alt. Single arm DB Hang Snatch
Rest 1min
*use challenging weights but maintain nice rythm and form
B.
Deadlift
4sets x 4reps @77-83% of 1RM
C.
20min AMRAP for SPEED
*Always rest 30sec after each exercise
A: 7 Burpee box jump overs
B: 9 Hang Squat Snatch 43/30kg
C: 11 Box jump overs*no bouncing
D: 33 Double Unders
D. (Optional)
I.
EMOM for 10:00
3 Banded Strict HSPU
*focus on speed
II.
EMOM for 10:00
35 Double Unders
Followed by...
AMRAP Strict HSPUs in the remaining time
*try to keep your sets as consistent as possible
