- 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.
——
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
- 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)