Warm up: Tabata row
Work at 70% pace
Squat: 10 rounds, 7 sec descent/hold in bottom for coach to correct form and for you to mobilise your position, 5 sec rest at top (clock will beep for rounds)
Monster walk: with bands, one length each way
Foam roller hamstring curl x 10
RDL x 10 per leg (no load or light load, goal is to maintain perfect form, not load it up)
Banded hamstring kickbacks x10 per leg
Cossack squat x10 each side
Tspine Mobility
REVIEW: CLEAN (25 MINS)
Spend time working through the clean with dowels, focus on set up from high hang and hang for beginner/intermediate and from the floor for advanced. Then move up to the barbell and add weight.
Work up to four sets of 3 or 4 great quality reps up to 75% 1RM weight
REVIEW: Overhead dumbbell walking lunge
WORK: 5 RFT
1 t & b red line to red line OH DB walking lunge (55/35)
15 Wall balls (20/14 to 10')
Rx2: 45/30
Rx3: any other weight, wallballs not to 10'
SILVERS:
SAME WARM UP
REVIEW: DEADLIFT (25 MINS)
Review set up, pull to knees and back down, then work hips back in the descent, then full movement
Use the review to warm up with the dowels and then start warming up with weight
Work up to four sets of four or five reps working on PERFECT form, no heavier than 70% 1RM
WORK:
5 RFT with a partner
1 t & b OH Medball lunge (each partner, four lengths total, one works at a time)
15 (each) medball chest passes
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