New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - 10mins - Dynamic stretching followed by trigger point work. |
| Clean - Combination - (1x Hang clean + 1 x High hang clean + 1x split jerk) x 6sets |
| Back squat - 3x4 @ 75%, 2x3 @85%. |
| AMRAP - 5min | ||
| Muscle-ups - 5 reps | ||
| Power clean - 10 reps 75kg/55kg | ||
| ------ - | ||
| Rest - 10 mins | ||
| ------ - | ||
| AMRAP - 5mins | ||
| Airdyne - 20cal | ||
| Shoulder to overhead - 10 reps 61kg/43kg |
| Sled Pull Fwd - 30mins Moderate load walking pace | ||
| - On every 3mins perform - 10 GHD sit ups |
| - Ensure you have recovered well from 16.4 | ||
| - Keep todays work light and think technique if you are still sore. |