A) 3-5 sets with a quality focus
3-5 x Hip Aeroplanes each side
5-10 x Glute Bridge each side
B) 5 sets with minimal rest
10 x Reverse Lunge each side
5 x Side Plank Knee to Elbow each side
Make a note of your achievements in 'Open Gym'
Sumo Deadlift: 4 x 3 @ heavier than last week if possible. Rest 2:00
- Take 3-4 sets to build to work weight
- Reset on each rep
3 Squat Cleans @82.5/57.5kg
9 Bar Facing Burpees
- Goal: Hard effort & fast singles on the heavy squat cleans.
Banded Row from a Plank: 4 x 8-10 each. Rest 60s.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.