Wednesday May 30, 2018

  1. HIP DEVELOPMENT :

A- 5RM Glute Bridge.

B- 2 x 8, 70% of above

C- 6 x 10 banded KB swings, 24/ 16 + band tension.

D- 10min assault bike, 75% pace. 

 

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Wednesday May 30, 2018

Title: DELOAD 9

 

Warmup:

2km row

-

3 sets:

5/5 bottoms up KB Press

1:00 KB arm Bar

100ft OH KB walk

 

 

  1. Push Press:

5 Sets

5/5 Single arm DB Press for load

resting arm can hold onto rig

 

after each set complete 5 wide grip Pull-ups

 

B) ACC::

3 x 6 Z-Press

 

C) WORK::

EMOM 10

1 Round of Cindy

 

EMOM 10

3 Clean and Jerks @ 60/40kg

 

Every 2:00 x 5

1 Round of Nate

 

Every 2:00 x 5

1 Squat Snatch @ 70/40kg (Can Build)

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