Monday 19th August

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

Complete all movements on a single side before moving to opposite side (L (1) – R (2)…)

45sec Handstand hold

8 Alternating KB suitcase reverse lunges

8 Single arm KB bottoms up strict press (4 each side)

30sec Single leg KB glute bridge

Weightlifting

A: Push Jerk (2 x 5 at 85% of 1RM)

B: Push Jerk (2 x 3 at 90% of 1RM)

C: Push Jerk (2 x 1 at max)

Accessory

Weighted Step-ups (3 x 8 (each leg))

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