Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
1a) 3×8 Single Leg Deadlift each side, heavy but maintain good form
1b) 3×10 Chinese-style Dumbbell Row, as heavy as possible @3030
1c) 3x80m Sled Push
1d) 3×12 Weighted behind-the-head Sit Ups, as heavy as possible
Close: Mobility of choice
Strength:
A: Front Squat & Deadlift
B: Push Press 3×3 @90% of 3RM from Monday, Deadlift
C: Bench Press, Push Press 3×3 @90% of 3RM from Monday, Deadlift
Conditioning:
1a) 3×10 Weighted Sit-Ups (behind the head) as heavy as possible
1b) 3×8 Good Mornings as heavy as possible
1c) 3×10 Weighted Pull Ups as heavy as possible
Close:
Strength:
Power Clean
More Strength:
1a) 3×10 Weighted Pull Up
1b) 3×10 Weighted Dips
1c) 3xME Weighted Sit Ups (Behind the head)
Cash Out:
Tabata AirDyne
Mobilize:
Anterior Compartment Smash & Plantar Mobilization
Strength:
Group C: Bench Press
Group A/B/C:
Conditioning:
The glow-belt posse about to take on Helen…
