FRIDAY Apr 4 Written By David Koni MOBILITY/SPECIFIC PREPM. Dynamic Progressive Series PERFORMANCE and FITNESS “DT” Complex5 Sets (Ascending Weight)3 Deadlifts3 Hang Power Cleans3 Push JerksRest as needed between sets. Complex must be done unbroken.Build in weight each of the 5 sets, Aim to take no longer than 2 mins rest between sets CONDITIONING17 min AMRAP (Waterfall style one follows the other, workout starts on the Airbike) FITNESS 9/6 Cal Airbike 10 DB Snatch3 Burpee Pullups 10 DB Hang Clean and Press 6 Deadball Over the Shoulder 10 Single DB Lunges PERFORMANCE 12/9 Cal Airbike 10 DB Snatch 3 Bar Muscle Ups 10 DB Hang Clean and Jerk 6 Deadball Over the Shoulder 10 Single DB Lunges DB. 22.5/15 Rounds. We should be aiming to finish somewhere in the round of 4 or 5. Primary Objective. Stay in front of the person following you.Secondary Objective. Push the pace on the person in front of you. David Koni
FRIDAY Apr 4 Written By David Koni MOBILITY/SPECIFIC PREPM. Dynamic Progressive Series PERFORMANCE and FITNESS “DT” Complex5 Sets (Ascending Weight)3 Deadlifts3 Hang Power Cleans3 Push JerksRest as needed between sets. Complex must be done unbroken.Build in weight each of the 5 sets, Aim to take no longer than 2 mins rest between sets CONDITIONING17 min AMRAP (Waterfall style one follows the other, workout starts on the Airbike) FITNESS 9/6 Cal Airbike 10 DB Snatch3 Burpee Pullups 10 DB Hang Clean and Press 6 Deadball Over the Shoulder 10 Single DB Lunges PERFORMANCE 12/9 Cal Airbike 10 DB Snatch 3 Bar Muscle Ups 10 DB Hang Clean and Jerk 6 Deadball Over the Shoulder 10 Single DB Lunges DB. 22.5/15 Rounds. We should be aiming to finish somewhere in the round of 4 or 5. Primary Objective. Stay in front of the person following you.Secondary Objective. Push the pace on the person in front of you. David Koni
