Tuesday January 15th, 2019

Push Press:

1 x 2-2-1 @ >80%

This is a max set of the complex of:
2 Squats, Rest 10 seconds, 2 squats, Rest 10 seconds and then 1 rep.

The goal is to complete 5 reps heavier than you could without the micro break.
_______________________________________________________________________
Squat Clean:

1-1-1

This is a heavy set of 3 (10 seconds rest to reset between reps). 
_________________________________________________________
Accessories (Heavy):

3 Sets:
5/5 Strict braced DB Press (non working hand holding rig ‘braced’)
20 Reverse Lunges stepping off 20kg plate with 2 x FR KBs, 2 x 16/12kg

MIDLINE
3 Sets
30 GHD Sit-ups
15 Hip Extensions
__________________________________________________________________
WORK (Sprint):

15 Burpees over the bar
5 Clean and jerks, 100/70kg
12 Burpees over the bar
4 Clean and Jerks
9 Burpees over the Bar
3 Clean and Jerks

← Back to Blog