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Selected Dates:
1st October 2023 to 26th October 2023
16 Sessions Captured
Week 1 - Squat
Week 1 Conditioning
Week 1 - Deadlift
Week 1 - Squat Clean
Week 2 - Squat
Week 2 Conditioning
Week 2 - Deadlift
Week 2 - Squat Clean
Week 3 - Squat
Week 3 Conditioning
Week 3 - Deadlift
Week 3 - Squat Clean....
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Workout title
Mobility / Core 1
A - 10 Half Kneeling Hip Shift
B - 45sec Elevated Pigeon
C - 10 Prone Y Raises
D - 45sec Plate Halo
Warm-Up
3 Rounds:
A1 - 50 Single Unde
A2 - 12 Back Extensions
A3 - 12 Goblet Squats
1 Rounds:
B1 - 5 Seated Box Jumps
B2 - 5 Muscle Cleans
B2 - 5 Muscle Cleans
B4 - 5 Power Cleans
Main Session
A - 5x5 Back Squat @
130.5kg
A2 - 12 Back Extensions
A3 - 12 Goblet Squats
1min Amrap
5 Rounds:
B - Power Cleans @ 80.5kg
10min Amrap
C1 - 50 Double Unders
C2 - 10 Push Jerk
C3 - 10 Toes to Ba
Cardio Intervals, 8 Rounds:
D - 30cal Row
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Legs
Mobility / Core 2
A - 10 Half Kneeling Hip Shift
B - 45sec Elevated Pigeon
C - 10 Prone Y Raises
D - 45sec Plate Halo
Warm-Up
3 Rounds:
A1 - 50 Single Unde
A2 - 12 Back Extensions
A3 - 12 Goblet Squats
1 Rounds:
B1 - 5 Seated Box Jumps
B2 - 5 Muscle Cleans
B2 - 5 Muscle Cleans
B4 - 5 Power Cleans
Main Session
A - 5x5 Back Squat @
130.5kg
A2 - 12 Back Extensions
A3 - 12 Goblet Squats
1min Amrap
5 Rounds:
B - Power Cleans @ 80.5kg
10min Amrap
C1 - 50 Double Unders
C2 - 10 Push Jerk
C3 - 10 Toes to Ba
Cardio Intervals, 8 Rounds:
D - 30cal Row
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