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Feb 22nd 2021

2/21/2021

3 Comments

 
Picture
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










3 Comments
Smit
2/21/2021 06:06:48 pm

Speed deads at 130
Clean emom 70-85
Strength: back squats 130, spinny axle.
Interval 42 seconds slowest round
Will do bodybuilding tonight
930 class with mon and loz, around 80kg body weight this morning

Reply
Rach
2/22/2021 03:04:50 am

Dead’s @ 70
Clean complex 40-50
Intervals 45s-1:06

Reply
Paul
2/22/2021 03:34:20 am

1 +1/2 Deadlifts with bands @ 100kg

1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat with pause in the hole @ 60,60,70,70,70,80,80,80,80

3.5 rnds
10 Cal Bike
5 Squat Cleans 40/60kg
54s, 1:01m, 1:20is
Thought I was going to spew


Reply



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  • Home
  • WHAT WE DO
  • Programming + Nutrition
    • Nutrition coaching
    • Free 6 Week Strongman Program
    • Online Programming & Coaching
    • Weight Cutting
  • timetable
  • contact
  • 28 Day Challenge
  • Skip Leg Day Classic
  • Training