Tuesday November 26, 2019

A) Barbell Aerobics
For Quality:
Complete 5mins of Barbell Aerobics:
5 x RDL
1 x 5sec set up hold
1 x tempo clean pull
1 x clean pull
1 x clean high pull
1 x muscle clean
1 x Power clean
1 x squat clean
3 x press from split stance
1 x tall jerk
1 x split jerk
*Spend more time on movements which aren't feeling 100%

B) Weightlifting
5 x 1 squat clean and jerk, 85%+

3 x 3-3-3 hang squat cleans, 75%+

6 x 1 Split Jerks

C) Accessories
5 sets:
10 Banded Goodmornings
Rest 20s
3 heavy hang clean pulls, 105%
Rest 20s
3 dead stop front squats (AHAP)
Rest 2:00

D) Battery Work
Max Intensity:

1:00 on, 1:00 off x 5:
2 legless rope climbs
4 HSPU
Max Burpees in the remaining time.

Rest 4:00

1:00 on, 1:00 off x 5
3 sand bag cleans (heavy)
max cal bike
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