Power Cleans and Upper Body + Power Circuit and Sprints

Posted: May 1, 2017 in Uncategorized

Sunday, April 30, 2017 @ Stayfit

Turkish Get-up 3 x 1 each side @ 20kg

Power Clean 3 x 5 @ 95kg, 3 x 3 @ 110kg

a1) Incline Press 2 x 5 @ 135, 3 @ 210, 3 @ 240, 3 x 3 @ 270

a2) Chest Supported Row 6 x 10

b) KB BUP 3 x 10 @ 20kg

c1) Band Pushdown 3 x 15

c2) Band Pullapart with Palms up 3 x 15

d1) EZ Bar Curl 3 x 15

d2) Band Pullapart 3 x 15

 

Monday, May 1, 2017 @ Gryphon Football

a1) Scoop Throw 3 x 10

a2) MB Side-Side Slam 3 x 5 each side

a3) Push Press Throw 3 x 10

a4) Step-up Jump 3 x 10 each side

 

Stair Sprint 10 sets on 75 sec

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