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BUILD

Illawarra Athletic – Build

Hip stability/power production

A1: Bulgarian split squat (@3010; 3×6-8 (1/3BW.hand goal))

A2: DB power snatch (3×10/s (30/20kg goal))

Hip stability/shoulder prehab

B1: GHD hip extension (@3121; 3×6)

Note tempo.

Goal 25/15kg

B2: KB bottom-up press (@3020; 3×10.side)

Hold KB by handle upsidown for presses.
Note tempo

Battery

C: Metcon (3 Rounds for weight)

Power snatch

I) E0:25 x10 @M68%/F70%

R1:30

II) Repeat @70/72%

R1:30

III) Repeat @72/75%

Conditioning

D: Lactic test #1 (AMRAP – Reps)

AMrep3

Sled push/drag (1-4-1) x10 total (40/20kg added)

Burpee to target x10

Dubs WRT (score)

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