FRIDAY Feb 19 Written By David Koni MOBILITYTeam WarmupSTRENGTH FITNESSDeadlift 5-5-5-5-5 Ascending Weight each Round PERFORMANCE Deadlift 5 x 3 @75% CONDITIONINGEvery minute, on the minute, for 25 minutes: FITNESS M1 – 5 Power Cleans 50/35 M2 – 10 Kipping HSPU M3 – 14m DB Suitcase Lunges M4 – 9/6 Cal Airbike M5 – REST PERFORMANCE M1 – 5 Power Snatch 50/35 M2 – 10 Kipping HSPU M3 – 14m DB Front Rack Lunges M4 – 12/9 Cal Airbike M5 – REST AKL LADIES MOBILITY/SPECIFIC PREP5 min Dynamic Stretch STRENGTH SUPERSETDeadlift 12-10-8-8Ascending Weight each Round Pushup to Target 12-10-8-8CONDITIONINGEvery minute, on the minute, for 20 minutes:Minute 1 – 15/12 KB Swings Minute 2 – 10 DB Cleans Minute 3 – 14m DB Suitcase Lunges (Travelling)Minute 4 – 9/6 Cal Airbike Minute 5 – REST David Koni
FRIDAY Feb 19 Written By David Koni MOBILITYTeam WarmupSTRENGTH FITNESSDeadlift 5-5-5-5-5 Ascending Weight each Round PERFORMANCE Deadlift 5 x 3 @75% CONDITIONINGEvery minute, on the minute, for 25 minutes: FITNESS M1 – 5 Power Cleans 50/35 M2 – 10 Kipping HSPU M3 – 14m DB Suitcase Lunges M4 – 9/6 Cal Airbike M5 – REST PERFORMANCE M1 – 5 Power Snatch 50/35 M2 – 10 Kipping HSPU M3 – 14m DB Front Rack Lunges M4 – 12/9 Cal Airbike M5 – REST AKL LADIES MOBILITY/SPECIFIC PREP5 min Dynamic Stretch STRENGTH SUPERSETDeadlift 12-10-8-8Ascending Weight each Round Pushup to Target 12-10-8-8CONDITIONINGEvery minute, on the minute, for 20 minutes:Minute 1 – 15/12 KB Swings Minute 2 – 10 DB Cleans Minute 3 – 14m DB Suitcase Lunges (Travelling)Minute 4 – 9/6 Cal Airbike Minute 5 – REST David Koni
