LIFT

Dynamic Effort (DE)UPPER

Dynamic Effort = Speed work. This is where we will be working with weight based on a % of your current 1RM. The aim for these sessions is perfect technique with light weight.

Speed Bench 3 x 9 – @50% of 1RM (3 reps at each grip position x 3)

ACCESSORY WORK

Band Pull Apart 3 x 15

Performance

WORKOUT

DB EMOM for 12Mins

3 Hang Power Cleans 20/15kg

3 Front Squats

3 Push Press

Fitness

WORKOUT

DB EMOM for 12Mins

3 Hang Power Cleans 15/10kg

3 Front Squats

3 Push Press

BASICS