Friday 15/08

Written By brett townsend

PART A - MAIN LIFT

EMOM x 9


Min 1: 3 RDL's w/1 RIR

Min 2: 2 Depth drop to lateral bound e/s

Min 3: Rest

Week 3 Notes:

Increase load on RDL, and maintain reps on the lateral bound, aiming to increase distance on each rep

PART B - ACCESSORIES

AMRAP x 8 Minute

6 DB Heel Elevated SL Glute Bridge E/side

8 KB/DB Sumo Deadlifts

10 DB Windmills (5 e/side)

Week 3 Notes:

Increase load across all movements

PART C - CONDITIONING

EMOM 12 (40s on 20s off)

Min1 - Max Rep DB Push Press

Min2 - Max Rep Box Jump Step Downs

Min3 - Max Rep Rotational Plank

Min4 - Max Calories

 

brett townsend
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Thursday 14/08