MONDAY Feb 27 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch SP. Dynamic Lower Body STRENGTH PERFORMANCE and FITNESS Front Squat Calculate 95 % 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 CONDITIONINGPERFORMANCE and FITNESS 5 Rounds for Time 300/200m Row 12-10-8-6-4 Hang Power Cleans 50/35 Front Rack Lunges 50/35 MIDLINE1 Round (Accumulate) 1 min Side Plank (L)1 min Side Plank (R) 1 min L-Sit 1 min Plank David Koni
MONDAY Feb 27 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch SP. Dynamic Lower Body STRENGTH PERFORMANCE and FITNESS Front Squat Calculate 95 % 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 CONDITIONINGPERFORMANCE and FITNESS 5 Rounds for Time 300/200m Row 12-10-8-6-4 Hang Power Cleans 50/35 Front Rack Lunges 50/35 MIDLINE1 Round (Accumulate) 1 min Side Plank (L)1 min Side Plank (R) 1 min L-Sit 1 min Plank David Koni
