• 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.