New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - Extended 30+ mins | ||
| Airdyne - 5-10 mins | ||
| Trigger point - 5-10 mins | ||
| Mobility - 5-10 mins |
| Snatch Grip Push Press - 3-3-3 ^ | ||
| ------ - | ||
| Snatch Balance - (1x Snatch Balance + 1x OHS) | ||
| - 1-1-1-1-1 Technique only | ||
| ------ - | ||
| Snatch - 20mins build to 85-90% | ||
| ------ - |
| Back squat - 3x6 @ 80-85%, 2x4 @ 85-90% |
| 10 rounds - | ||
| Airdyne - 20sec Max Effort | ||
| Prowler Push - 30m - Fast HEAVY load that you can run with | ||
| Wall ball - 15 Reps - 9/6kg - Unbroken reps | ||
| Rest - 30 sec |
| Swim - Wade for 20mins to flush the legs please. | ||
| - If you cant get access to a pool - row or ride 2k steady state |