TUESDAY Jun 8 Written By David Koni MOBILITY/SPECIFIC PREP S1. Banded Hip Flexor S2. Dynamic Stretch BACK SQUAT WAVES Wave #3:7 Back Squats 65 %5 Back Squats 75 %3 Back Squats 85 % Wave #1:7 Back Squats 60 %5 Back Squats 70 %3 Back Squats 80 %Wave #2:7 Back Squats 62.5 %5 Back Squats 72.5 %3 Back Squats 82.5 % Rest up to 60 secs Between Sets and 2 mins Between Waves. Percentages based off 1RM Back SquatCONDITIONING FITNESS Buy In. 400/300m Row 3 Rounds 16 DB Hang Clean and Jerks 16 AB Mat Situps Straight into 3 Rounds 16 Wall Balls 16 DB Snatch Cash Out. 400/300m Row PERFORMANCE Buy In. 500/400m Row 3 Rounds 20 DB Hang Clean and Jerks 20 AB Mat Situps Straight into 3 Rounds 20 Wall Balls 9/6 20 DB Snatch Cash Out. 500/400m Row DB. 22.5/15 David Koni
TUESDAY Jun 8 Written By David Koni MOBILITY/SPECIFIC PREP S1. Banded Hip Flexor S2. Dynamic Stretch BACK SQUAT WAVES Wave #3:7 Back Squats 65 %5 Back Squats 75 %3 Back Squats 85 % Wave #1:7 Back Squats 60 %5 Back Squats 70 %3 Back Squats 80 %Wave #2:7 Back Squats 62.5 %5 Back Squats 72.5 %3 Back Squats 82.5 % Rest up to 60 secs Between Sets and 2 mins Between Waves. Percentages based off 1RM Back SquatCONDITIONING FITNESS Buy In. 400/300m Row 3 Rounds 16 DB Hang Clean and Jerks 16 AB Mat Situps Straight into 3 Rounds 16 Wall Balls 16 DB Snatch Cash Out. 400/300m Row PERFORMANCE Buy In. 500/400m Row 3 Rounds 20 DB Hang Clean and Jerks 20 AB Mat Situps Straight into 3 Rounds 20 Wall Balls 9/6 20 DB Snatch Cash Out. 500/400m Row DB. 22.5/15 David Koni
