Feb 22nd 2021

Parts 1-4 are Mandatory. Extra pieces can be completed depending on your goals and weaknesses.
​
Mobility:
Rollovers
Foam Roll Quads
Glute Activation
Reverse Hyper ext.

​Power:
1 +1/2 Deadlifts with bands.
6 sets of 3. 55% (heavier than last week).
Comment weight used.

Technique:
9 minute EMOM.
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat with pause in the hole.
Comment weights used.

Interval:
6 rounds of:
10 Cal Bike
5 Squat Cleans 40/60kg
Rest to 90% between rounds.
Comment fastest and slowest round.

Strength:
4 rounds:
5 Back Squat From Pins
5 D.O.H Axle Deadlift
12 Glute Ham Raise
12 Ab Wheel

BodyBuilding:
Leg extension 3x20
DB RDL 3x12 each leg