MOBILITY AND MAINTENANCE
S1. Red Band Complex
1 min per side OH distraction
20 Banded Pull Aparts
20 Banded Pendlay Rows
STRUCTURAL WARMUP
(KB Complex) Get 2 seperate weights
2 Rounds per arm (ascend weight second round)
5 KB Strict Press straight into
5 KB Windmills straight into
5 KB Hang Clean
STRENGTH/SKILLS
Strict Press
3-3-3-3-3
Complete a set every :90 secs
Final week of 5x3 aim is to build on last weeks effort by 2.5-5kg
AEROBIC CONDITIONING
PERFORMANCE and FITNESS
5 Rounds x AMRAP 2
10 Single DB Push Press (5/5)
5 Burpee Bar Hops
10 Alternating Front Rack Lunges 40/30
5 Burpee Bar Hops
Rest 1 Minute Between Rounds
DB. 22.5/15
Pick Up AMRAP where you left it last. Score is total reps through 6 Amraps
MIDLINE (IF TIME)
2-3 Rounds
100m Farmers Carry (50m Single KB in Front Rack each way)
10m Disc Drag
10 V-Snaps
