Monday 19/09/2022
FITNESS
Monday
19/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
EMOM for 8:00
KB Snatch + 2 alt. OH Rev. Lunges x 2
B.
EMOM for 6:00
Back Squat x 2 @62-67% of 1RM
*focus on speed
C.
3 Rounds for time
100m Run
20m DB Walking Lunges @2x22,5/15kg
30 Wallballs @9/6kg
COMPETITION
Monday
19/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch Pull + Snatch = 1rep
set1: 1.1.1.1
set2: 1.1.1
set3: 1.1
*drop and reset on each complex
*80-84% of 1RM
*rest 2min bt sets
B.
Snatch + 2 Overhead Squat = 1rep
4sets x 1rep @82-87% of 1RM
*rest 1-2min bt sets
C.
Back Squat
EMOM for 10sets x 2-3reps @62-67%
*focus on speed
D.
16min AMRAP
15m Shutle Run
1 Rope Climb
30m Shuttle Run
2 Rope Climbs
24 Wallballs @9/6kg
E. (Optional)
3 Rounds of:
Ski-erg x 1min *easy pace
followed by...
40 Double Unders + 30% AMRAP Bar Muscle ups
Short brake then...
40 Double Unders + 30% AMRAP Bar Muscle ups
Short brake then...
40 Double Unders + 30% AMRAP Bar Muscle ups
