Tuesdays Training

THURSDAY CLASS UPDATE: We will be trialling the 5:30pm to 6:30 session and the 6:30pm to 7:30pm session this Thursday (13th Oct, 2016) again. You will have the opportunity to do either session when you train - BAS/ MOBILITY

PHASE 4: OLY
warm up:
Complete 3 rounds of:
Scarecrow Clean x 5
Tall Cleans x 5
Strict press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 3 @ 80%+
push / split jerks x 3 @ 80%
clean high pulls x 3 @ 100%+
Pendlay Rows x 5reps @ 80%+

prehab:
Romanian Deadlift 3 x 10
Jeferson Curls 3 x 10

PHASE 4: BAS
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
False Grip hangs x 15-30s

strength:
complete 4 rounds of:
Archer Pulls x 3
HSPU x 5

complete 4 rounds of:
BA Planche x 15-20s hold
False Grip Pull Ups x 5

complete 4 rounds of:
pull hold x 20s
ring dips x 5

prehab & cool down:
Floor Angels x 20
Cuban Rotaions @ 8211 x 12