WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex  

PRIMER 

2 Rounds 

10 Single KB Cross Body Deadlift 

10 Single KB Pendlay Row 

10 Slow Lying Hip Extensions 

STRENGTH 

DEADLIFT 

2 sets of 6 (Warmup)

4 Sets of 6 (Working)

Rest up to 90 secs between sets. 

CONDITIONING (FOR TIME) 

FITNESS 

Partner KB Shorty Forty  

40 Cal Machine 

40 KB Swings 

40 KB Goblet Squats

40 KB SDHP 

40 KB Thrusters  

40 Cal Machine

PERFORMANCE

Partner Barbell Filthy Fifty 

50 Cal Machine 

50 Power Cleans 

50 Front Squats

50 Power Snatch 

50 OH Squats 

50 Cal Machine  

AKL Ladies Workout 2

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

3 Rounds 

S1. 10 Dumbbell Bench Press 

S2. 8 Barbell Pendlay Rows 

S3. 10m Disc Drag or Knee Tucks 

 

Conditioning

Buy In. 300m Run 

10-9-8-7-6-5-4-3-2-1 

Lying T2B 

20-18-16-14-12-10-8-6-4-2 

DB Snatch 

Cash Out. 300m Run 

300m Run is 3 laps of the carpark 

(to the driveway and back to the garage door)