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Wednesday

Fitness
3 Position Clean (6 sets )
Clean is power, can increase weight but NO failure, technique is goal
rest 90 sec between sets
+
COREMAGEDDON
3 sets
10 GHD Sit Ups
10 GHD Hip Extensions
20 AB Mat Sit Ups
20 Banded Good Mornings

Performance
Power Clean (1.1.1 x 5 )
last 3 sets should be heavy, 80-85%
rest 2 mins
+
COREMAGEDDON
3 sets
20 GHD Sit Ups
15 GHD Hip Extensions
20 AB Mat Sit Ups
20 Banded Good Mornings

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