Monday 31/01/2022

Monday

31/01/2022

A.

3 Sets of:

Pause Back Squat x 3 @50% of 1rm

*pause for 1sec on all sets

*explossive on your way up

*rest 2min between sets

B.

3 Sets of:

Single leg DB deadlift x 8/each

Single arm DB push press x 8/each

*stay light

*focus on form and speed and balance

*rest 90sec between sets

C.

3 Sets of:

Sandbag hold x 30-60sec @60/40kg

Ring Plank hold x 30-60sec

*rest 60sec between sets

Optional Weightlifting skill

5 Sets of:

Muscle Clean + Tall Clean + Clean and Jerk

*all sets @35% of 1rm Clean

*rest 1-2min between sets

*focus on speed and technical perfection