Tuesday 13/09/2022
FITNESS
Tuesday
13/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Hang Power Clean
*10sets x Every 30sec @77-82% of 1RM Power Clean
B.
Half Kneeling DB Shoulder Press
4sets x 10,8,8,6reps/side
*rest 2min bt sets
*build to something challenging
C.
Strict pull ups
3sets x Max reps
*rest 2min
D.
3 Sets
Row x 3min/Rest 3min
COMPETITION
Tuesday
13/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Hang Power Clean
*10sets x Every 30sec @77-82% of 1RM Power Clean
B.
Half Kneeling DB Shoulder Press
4sets x 10,8,8,6reps/side
*rest 2min bt sets
*build to something challenging
C.
Strict pull ups
3sets x Max reps
*rest 2min
D. (Optional)
3 Rounds of:
Row x 800m x 3sets *1min rest between sets
*Rest 4min bt Rounds
