- Trigger/Warm-up/Mobilise/Activate
- 1) Clean Pull’s
- *4-4-4-4-4 (complete all 3 sets at 110% of your 1 RM for cleans) – last done on 22 Nov (Fri)
- * Rest precisely 90 sec between reps
- then…
- 2) Complete the following for time:
- A) Run 400 m as fast as possible (Record time)
- *Rest precisely 1 min then…
- B) Then complete the following for time:
- *42 DU’s
- *21 T2B
- *30 DU’s
- *15 T2B
- *18 DU’s
- *9 T2B (Record Time)
- *Rest precisely 1 min then…
- C) Run 400 m as fast as possible (Record Time)
- Score = 1st 400m time; Couplet time; 2nd 400 m time ; Total Time
- 3) Buy-out:
- *90 sec cumulative L-sit
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Last Saturday workshop with Dave teaching the class some triggering and mobility and putting King Carlos through the ringer.