Technique 5 min
15 min
-Power Cleans (start from the ground clean Barbell and stay above 90 degrees)
-Build up to a 6 rep max power clean
-Then 5x5 Power cleans, in between
each set 10 tricep kick backs.
Circuit 40:20
2 sets 2 laps
DB- Rx 35/25
Chest flys (on ball or bench)
Squat 3 second decent (DB front rack position)
Bent over row (palms neutral facing each other)
Box step ups (lock hips out, alternate the legs)
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between