10 plate GTOH
10 plate squats
10 kip swings
12 paused kneeling reach throughs.
3 min pushing EMOM, stretch hips between the first 2 sets then glute activation after 3rd set.
We are starting at 60% of your current 1 RM. You will then increase weight each week depending on feel. Don’t increase too mu.ch as this will be going for 6 weeks. This will also give you a rest from really heavy lifting that is taxing on the body. (Don’t worry you will be Olympic lifting heavy).
We will be looking to add a hero or benchmark won in each week leading up to Christmas.
6-10 single arm KB strict press between sets.
21 American KB swings 24/16kg
15 burpee over Kb (facing)
9 Pull ups
12 min cap
Scale to russian (eye level) swings or use a lighter weight.
Scale to any challenging pulling movement.