FRIDAY Oct 23 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/T-Spine S2. Disc Shoulders PUSH JERK + SPLIT JERKWithin a 12 min block FITNESS Build to a Heavy3 Push Jerks PERFORMANCE Build to a Heavy 2 Push Jerk +1 Split Jerk CONDITIONINGFULL SEND FRIDAY EMOM 25 FITNESS Min 1. 8 DB Bench Press + 8 DB Cleans Min 2. 20 DB Lunges Min 3. :40 secs max Rope Climbs Min 4 and Min 5. 3 x Carpark Shuttles PERFORMANCE Min 1. 8 DB Bench Press + 8 DB Cleans 22.5/15 Min 2. 20 DB Lunges 15/10 Min 3. :40 secs max Rope Climbs Min 4 and Min 5. 4 x Carpark Shuttles AKL Ladies Mobility and MaintenanceS1. Lacrosse Ball Hip Flexor S2. Lying Hamstring S3. Coaches Choice Strength8 Min AMRAP S1. 8 Barbell Back Squats S2. 8 DB Push Press S3. 8 DB Renegade Rows Conditioning EMOM 20Min 1. :40 secs Max burpees Min 2. 16 DB Lunges (scale to bodyweight) Min 3. 8 Double DB Power Clean and Press Min 4 and Min 5. 300/200m Row David Koni
FRIDAY Oct 23 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/T-Spine S2. Disc Shoulders PUSH JERK + SPLIT JERKWithin a 12 min block FITNESS Build to a Heavy3 Push Jerks PERFORMANCE Build to a Heavy 2 Push Jerk +1 Split Jerk CONDITIONINGFULL SEND FRIDAY EMOM 25 FITNESS Min 1. 8 DB Bench Press + 8 DB Cleans Min 2. 20 DB Lunges Min 3. :40 secs max Rope Climbs Min 4 and Min 5. 3 x Carpark Shuttles PERFORMANCE Min 1. 8 DB Bench Press + 8 DB Cleans 22.5/15 Min 2. 20 DB Lunges 15/10 Min 3. :40 secs max Rope Climbs Min 4 and Min 5. 4 x Carpark Shuttles AKL Ladies Mobility and MaintenanceS1. Lacrosse Ball Hip Flexor S2. Lying Hamstring S3. Coaches Choice Strength8 Min AMRAP S1. 8 Barbell Back Squats S2. 8 DB Push Press S3. 8 DB Renegade Rows Conditioning EMOM 20Min 1. :40 secs Max burpees Min 2. 16 DB Lunges (scale to bodyweight) Min 3. 8 Double DB Power Clean and Press Min 4 and Min 5. 300/200m Row David Koni
