WEDNESDAY

MOBILITY

Band Assisted Hip Flexor

SPECIFIC PREP

20 Inner Hamstring Rocks (10 per side)

30-60 sec HS Hold

20 Slow Controlled Shoulder Taps

STRENGTH

FITNESS

Back Squat

4 x 6 @ 80%

Strict Press

4 x 10 @ 70%

PERFORMANCE

Back Squat

4 x 6 @ 70%

Strict Press

4 x 10 @ 60%

FITNESS

Overhead Hold @ 50%

PERFORMANCE

Overhead Hold @ 70%

One attempt at a max barbell overhead hold at the prescribed percentage of bodyweight.

*Record and note down your time for future use.

CONDITIONING

FITNESS

20-16-12

DB Hang Clean and Press

Kipping Knees 2 Chest

16-12-8

DB Snatch

Banded Assisted Pull-ups

12-8-6

DB Front Rack Lunges

HR Pushups

PERFORMANCE

20-16-12

DB Hang Clean and Jerk 22.5/15

Toes to Bar

16-12-8

DB Snatch 22.5/15

Pullups

12-8-6

Single Arm DB Lunges 22.5/15

C2B Pullups

AKL LADIES

MOBILITY

Band Assisted Hamstring Floss

(12 reps per side)

SPECIFIC PREP

10 Single KB CrossBody Deadlifts (5 per side)

10 Single KB Pendlay Rows (5 per side)

10 Lying Hip Extensions (1 sec pause at the top)

10 Single KB Pendlay Rows (5 per side)

10 Single KB CrossBody Deadlifts (5 per side)

STRENGTH

Deadlift

5-5-5-5-5

CONDITIONING

3 Rounds:

1:00 – Max Calorie Airbike

1:00 – Max Alternating DB Snatch

1:00 – Max Burpees (scale to Ski Erg)

1:00 – Rest

MIDLINE

Max Effort Plank