A. Back squat: 15mins to find 1RM
B1. 3x10 jumping back squats (25%)
B2. 3x10 pull ups (weighted if possible)
*rest 90 seconds
C. 4 sets:
200M weighted run
20cal row/250M skierg/13cal bike
Set 1 - 1x3 (65%), 1x2 (75%), 1x1 (85%), 1x1 (heavy single)
Set 2 - 1x1 (90% of HS1), 1x1 (95% of HS1), 1x1 (heavy single)
Set 3 - 1x1 (90% of HS2), 1x1 (95% of HS2)
*if still learning technique, stick with clean + FS + jerk complex adding 5% to working sets.
5x3 floating clean pull (95%)
3x1min hip extension hold on GHD (weighted if possible)
REMINDER: The gym will be closed this Saturday as we will be hosting another Clinical Athlete Seminar!