Wednesday 21/09/2022
FITNESS
Wednesday
21/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Clean
1set x 3reps @74-77%
1set x 3reps @80-82%
1set x 3reps @84-87%
*quick reset between each rep
*focus on technique
B.
Pause Front Squat
I.
Build to todays heavy double
*pause 1 full second at the bottom of each rep
*perfect form / stop before you lose it / no fail attempts
then...
II.
1sets x Max reps @82% of todays heavy double
C.
Each Interval is a 3:00 AMRAP followed by 3:00 Rest
I.
9 Deadlifts 60/40kg
9 Chest to Bar
27 Double Unders
II.
6 Deadlifts 80/50kg
9 T2B
27 Double Unders
III.
3 Deadlifts 100/60kg
3 Ring Muscle ups
27 Double Unders
D. (Optional)
10:00 Sledd reverse drag *moderate weight / no puse
COMPETITION
Wednesday
21/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Squat Clean
I.
EMOM for 5:00
30sec AMRAP / 30sec Rest @72-75% of 1RM
Rest 1min (change weight)
II.
EMOM for 4:00
30sec AMRAP / 30sec Rest @78-80% of 1RM
Rest 1min (change weight)
III.
EMOM for 3:00
30sec AMRAP / 30sec Rest @82-85% of 1RM
B.
Pause Front Squat
I.
Build to todays heavy double
*pause 1 full second at the bottom of each rep
*perfect form / stop before you lose it / no fail attempts
then...
II.
2sets x Max reps @82% of todays heavy double
C.
Each Interval is a 3:00 AMRAP followed by 3:00 Rest
I.
9 Deadlifts 100/65kg
9 Chest to Bar
27 Double Unders
II.
6 Deadlifts 125/80kg
9 T2B
27 Double Unders
III.
3 Deadlifts 140/90kg
3 Ring Muscle ups
27 Double Unders
D. (Optional)
10:00 Sledd reverse drag *moderate weight / no puse
