Monday 12/09/2022
FITNESS
Monday
12/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
3sets x Max reps
30sec AMRAP @72%
Rest 30sec
45sec AMRAP @77%
Rest 30sec
60sec AMRAP @82%
B.
OH Squat
Max Reps @75% of 1RM
*Perfect Controled Reps
*Bar starts on the floor
C.
Pause Back Squat
Build to to todays heavy Triple
*pause for 2 full seconds in the bottom of each rep
D. (Optional)
I.
For Time 6 Rope Climbs
*3min timecap
Rest Until Timer Reaches 5:00
II.
Every 2min until failure
1 Shuttle Run (5m+5m) + 15 Wallballs @9/6kg
2 Shuttle Run (5m+5m) + 15 Wallballs @9/6kg
3 Shuttle Run (5m+5m) + 15 Wallballs @9/6kg
*add 1 shuttle run each minute
COMPETITION
Monday
12/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Snatch
4sets x Max reps
30sec AMRAP @72%
Rest 30sec
45sec AMRAP @77%
Rest 30sec
60sec AMRAP @82%
Rest 30sec
90sec AMRAP @87%
B.
Hang Snatch Pulls *bellow knee
4sets x 2reps @82-87%
*go every 90sec
C.
OH Squat
Max Reps @75% of 1RM
*Perfect Controled Reps
*Bar starts on the floor
D.
Pause Back Squat
Build to to todays heavy Triple
*pause for 2 full seconds in the bottom of each rep
E.
For Time 10 Rope Climbs
*5min timecap
F.
Every 2min until failure
1 Shuttle Run (5m+5m) + 15 Wallballs @9/6kg
2 Shuttle Run (5m+5m) + 15 Wallballs @9/6kg
3 Shuttle Run (5m+5m) + 15 Wallballs @9/6kg
*add 1 shuttle run each minute
G. (Optional)
3 Rounds of:
1min ski-erg
followed by...
3 Sets of
Bar Muscle ups @30% of Max Unbroken Reps
*10sec rest bt sets of Muscle ups
*3min rest bt Rounds
