Monday, September 14th 2015

Monday, September 14th 2015

 

Warm-Up:

2 x 5 Wall Squat

1 x 10 Segmental Glute Bridge

2 x 5 Supine Hip Fall Out

 

KB Swing + KB Goblet Squat Ladder – 3+3 Reps at each weight. 2 times through the ladder

8kg, 12kg, 16kg, 20kg, 24kg

 

 

Strength:

Work up to a Heavy Front Squat

Then:

Front Squat - 6 x 1 @ 90%

Then:

Glute Bridge 4 x 8 (Increase weight each set)

Rest 1 min between sets

 

Conditioning:

As Many Reps as Possible in 10 minutes

1-2-3-4-5-6-7.....
KB Clean & Jerk + KB Front Squat Ladder@ 32KG/24KG