Wednesday 6th November

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 60sec Childs pose with shoulder variation

10 Hip circles each side each direction

Pivoting cossack rig 2 rig

Crab walk rig 2 rig

B. 3 reps of each with an empty barbell on coaches call;

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

First pull

Clean pull

Muscle clean

Front squat

Weightlifting

A: Clean Pull (3 x 3)

B: Power Clean (3 x 3 @ 80%)

C: Squat Clean (build to a heavy single)

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