A: 1 RM Jerk - taken from the rack or blocks.
B: 3 x 20 GHD back extension.
C: 3 x10 GHD raises.
D: Side plank hold 1 minute each side X 2 rounds
A: 1 RM Jerk - taken from the rack or blocks.
B: 3 x 20 GHD back extension.
C: 3 x10 GHD raises.
D: Side plank hold 1 minute each side X 2 rounds
On the 3 mins x 15
1. Bench press for 10 reps (use same weight as last week) + 1 min plank
2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold
3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps