Tuesday 20th August

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. Duck walk length of sled track

Banded monster walk forwards 1/2 length of sled track

Banded monster walk backwards 1/2 length of sled track

Banded monster walk left foot lead 1/2 length of sled track

Banded monster walk right foot lead 1/2 length of sled track

10 Bottom of sumo squat hold with alternating upwards T-rotations

10 Hip circles each side each direction

B. 5 reps of each on coaches call

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

Front squat

At approximately 50% of working weight;

5 First pull

5 Second pull

5 Clean pull

Weightlifting

Metcon (Weight)

EMOM 10 minutes

EVEN: 1 Squat clean at 80-85% of 1RM

ODD: 1 Squat clean + 1 Front squat (same weight)

Accessory

Bent Over Row (3 x 8)

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