Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use.
Burgener warm up - clean + Front Squat
work your way up to 70% of max (or until you miss the 3rd rep) with sets of
3x High Hang Squat Clean
Starting with singles after the warm up,
Find Your 1 Rep Max
at least 7 reps must be over 90%
(If you go up by 5 kilos and top out at 100 kilos, 90, 95, 100kg all count on the way up 105kg is a miss after 3 attempts. Drop back down to 90 kg and do 4 singles)
Compare to 10/15/20
upper back and trap stretches
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Row 1000 Meters
15 GHD Sit Ups
15 Alternate Lunges
808 4th Ave N