Dynamic Warmup
Optional Conditioning Multistarts 5yards x12
PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12
T1a Clean Pulls 671 79 1 85 2 91 1 Stay above 85% of your best rep on each set
3 3 3 3
Broad Jumps 4x4
T1b Power Squat or Deadlift
491 581 warm up 611 674 731 Stay above 85% of your best rep on each set, the set is over if you drop below 85%T1a Clean Pulls 671 79 1 85 2 91 1 Stay above 85% of your best rep on each set
3 3 3 3
Broad Jumps 4x4
T1b Power Squat or Deadlift
6 5 5 ME ME
Single Leg Bridge with Knee Hug 4x8ea
T1a&T1b are power exercises. This means the weights will be moderate and we need to focus on bar speed! If you can, use a tendo unit. The faster you move a weight the more power you will produce. while doing this it is very important to maintain great technique.
T2
Single Leg Bridge with Knee Hug 4x8ea
T1a&T1b are power exercises. This means the weights will be moderate and we need to focus on bar speed! If you can, use a tendo unit. The faster you move a weight the more power you will produce. while doing this it is very important to maintain great technique.
T2
DB/KB Step Up with Knee Drive 4x5ea
Vert MB Toss 4x5
Vert MB Toss 4x5
Iso Superman Hold :30sec
SKB Bells Up farmers walk 30-60yds
Heel Taps x15ea
Can we get a description of the exercises or at least definitions of some of the acronyms? (Example: SKB: single kettlebell??)
ReplyDelete