MONDAY 10/5/2021

MAIN WORKOUT

A.

Every 2:00 for 10:00 (5 Sets)
2 Power clean + Hang Clean (knee) + Jerk
*all sets @70-75% of 1RM

B.

Every 3:00 for 12:00 (4 Sets)
Front Squat x 4
*all sets @65-70% of 1RM
*Do the first 2 reps with pause

C.

SKLL/STRENGTH/GYMNASTICS
FALSE GRIP - PULL UP HOLD ON RINGS x 10-30sec
RING FULL SUPPORT or PLANK ON RINGS x 10-30sec
BANDED LAT PULL DOWN x 12
*rest 30sec between exercises

SESSION 2
*session 2 must always be completed a few hours prior to or after the main workout.

A.

6 Rounds of:
Run x 1:00
Rest 2:00
*Finish strong and comfortable
*All sets should be with the same effort

B.
3 SETS OF
GHD HIP EXTENTIONS x 12
SANDBAG CARRY x 20m
SIDE LYING GLUTE BRIDGE x 12/each
*rest 1:00 between sets