Day 1 - Strength & Conditioning (10th-15th Sep)

Prehab

150m row

12 lunges

9 situps

6 push-ups

X3

Back squat- dropping to 3 reps this week as we get heavier for our strength work. Also a slight decrease in percentages and jumps from the 3 to 1s.. enjoy the decrease as this will get heavy in the next couple weeks

3@77%

1@80%

3@77%

1@83%

3@77%

1@85%

3 sets of 10 Romanian deadlift

(Slow controlled reps. Don’t have to touch ground each round)

10 back rack lunges

15 Cossack squats (slow controlled no weight)

20 goblet squat (light weight)

X4

Accumulate 2min GHD hold