Monday 29th October 2018

Fitness

A) Back Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2: 5 x 3 – 4 @30X1
Level 3+: 5 x 2 – 3 @30X1
 
B) Every 3 mins for 15 mins (5 sets)
6 Front Rack Backward Lunges
6 Front Squats
6 Front Rack Forward Lunges
 
Start at a moderate weight and build across the 5 sets to a max for the complex.
 

Performance

A) Back Squat
5 x 2 - 3 @32X1
 
B) Every 3 mins for 15 mins (5 sets)
4 Hang Power Cleans
4 Front Rack Backward Lunges
4 Hang Squat Cleans
4 Front Rack Backward Lunges
 
Start at a moderate weight and build across the 5 sets to a max for the complex.