A. Deadlift: 8-6-4-2-2
*Aim to go a little bit heavier on each set than last week with the less reps.
B. 16 min OTM:
30 work / 30 rest
M1: Hand Release Push Ups
M2: Hang Power Clean (50/35kg)
M3: Wall Balls (9/6kg)
M4: Echo Bike Calories
Performance:
A. Deadlift
1 x 90%
Max (-2) x 72%
Max (-2) x 67%
*Stop once you're unable to control quality TnG Reps, keep the speed high. No grinding or loss of position in midline
B. 16 min OTM:
30 work / 30 rest
M1: Wall Facing Strict HSPU
M2: Hang Power Clean (70/47.5kg)
M3: Dead Ball Wall Balls (12/9kg)
M4: Echo Bike Calories
Sweat:
A. 3 Rounds for quality:
10 Single Leg DB Hip Thrust
10 Weighted Sit Ups
B. 4 Rounds for reps:
6 min work / 2 min rest
3 min Bike Erg @ 2:00/2:15 per/500m
25/20 Cal Ski
Max Calorie Row in the remaining time
*Score is your total # of Row Cals. If your Bike Av is slower than the prescribed time than your score is zero. Weightlifting:
(0 - 15 min)
Pause (1 sec in dip) Split Jerk:
4 x 1 x 85-90%
*Based off what you did on the 3rd of July.
(20 - 30 min)
Power Clean: OTM x 10
1 at 75-80%. *Focus is powerful hip extension, but strong/technical catch in front rack, no star fishing and working on creating strong connection with the bar. Goal is to move the bar as fast as possible each rep.
(30 - 45 min)
Deadlift
1 x 90%
Max (-2) x 72%
Max (-2) x 67%
*Stop once you're unable to control quality TnG Reps, keep the speed high. No grinding or loss of position in midline
*if you did this in class:
A. Make sure you did Monday's 10 rep Reverse Lunges.
B. OTM x 10:
1 Pause OHS at 70%.
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