TUESDAY Jan 31 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch (90 secs per side) SP. Dynamic Lower Body STRENGTH PERFORMANCE and FITNESS Front Squat Calculate 90 % of your 1RM Front Squat and use that to calculate below weights 5 Reps @ 65% 5 Reps @ 75% 5 Reps @ 85% Perform 3 ramp up sets of 5 reps before hitting your 3 working sets CONDITIONING5 Rounds For Time FITNESS15/12 Cal Row 12 Kipping Knees 2 Chest 10 DB Box Step-Ups 5 Power Cleans PERFORMANCE20/15 Cal Row 15 T2B 10 DB Box Step-Ups 15/105 Power Snatch 60/40Work in teams of 2-3, every athletes workout starts on the rower, send the faster athlete off first David Koni
TUESDAY Jan 31 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch (90 secs per side) SP. Dynamic Lower Body STRENGTH PERFORMANCE and FITNESS Front Squat Calculate 90 % of your 1RM Front Squat and use that to calculate below weights 5 Reps @ 65% 5 Reps @ 75% 5 Reps @ 85% Perform 3 ramp up sets of 5 reps before hitting your 3 working sets CONDITIONING5 Rounds For Time FITNESS15/12 Cal Row 12 Kipping Knees 2 Chest 10 DB Box Step-Ups 5 Power Cleans PERFORMANCE20/15 Cal Row 15 T2B 10 DB Box Step-Ups 15/105 Power Snatch 60/40Work in teams of 2-3, every athletes workout starts on the rower, send the faster athlete off first David Koni
