Thursday, 12 October 2017

Warm up
10 kipping swings
10 scared cat/10 sagging cow
10 air squats
10 lying hip raises

3 sets of 3 push press 75% 1RM
3 sets of 3 push press 80% 1RM
3 sets of 3 push press 85% 1RM

3 sets of 3 snatch grip deadlift @ 105% 1RM snatch
3 sets of 3 clean grip deadlift @ 105% 1RM clean and jerk
3 sets of 3 sumo deadlift @ 90% 1RM deadlift

On the minute x 12
minute 1 - 10 deadlifts (225/155)
minute 2 - 20 abmat sit-ups
minute 3 - max calorie row