June 21, 2018
June 21, 2018
Thursday GROUP 1 A1. Hang power snatch; 5-5-5-5-5 reps, working at a technical load throughout A2. Perform 5 box jumps, medium height, after each
Thursday GROUP 1 A1. Hang power snatch; 5-5-5-5-5 reps, working at a technical load throughout A2. Perform 5 box jumps, medium height, after each
Wednesday GROUP 1 A1. Goblet squats; 10-12-14-16 reps A2. Side plank; 20-30 seconds each side after ODD rounds of squats only A3. Farmers walk;
Tuesday GROUP 1, 2, 3 A. For quality, 10-8-6-4-2 reps of: Dumbbell strict press, 25/10lbs Band assisted strict pull-ups After each round perfor
Monday GROUP 1 'The Ghost' 6 rounds, 1 minute each, of: Row, calories Single unders Burpees Rest 1-minute // GROUP 2 'The Ghost' 6 ro
Sunday GROUP 1 A1. Back squat; 12-10-8-6 reps, building to a heavy finale A2. Ghd hip extensions; 15 reps after ODD rounds of back squat only A3
Saturday GROUP 1 A1. Bench press; 10-10-8-8 reps A2. Meadows row; 10 reps each arm x 4 sets + B. 4 rounds of: 3-minutes On / 1-minute Off 8 H
Thursday GROUP 1 A1. Romanian deadlift; 10 reps x 6 rounds; Load at 33% back squat 1-rep max A2. Side plank; 20-30 seconds each side after ODD ro
Wednesday GROUP 1 A. Hang power snatch; 5-3-3-2-2-2-1-1-1-1 reps, Open light and build to a technical maximum on the day + B. 3 rounds, for time,
Tuesday GROUP 1 A1. Incline barbell bench press; 8-10 reps x 6 rounds; Maintain 45-55% of flat bench press 1-rep throughout A2. Yates row; 10 rep
Monday GROUP 1 A1. Hang power clean; 5-5-5-5-5 reps, working at a technical load throughout A2. Perform 5 box jumps, medium height, after each se
