MGW

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Trigger/Warm-up/Mobilise/Activate

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1) Back Squat

2-2-2-2-2-2 (If you managed last week add 1-5 kg; if not repeat at 94%)

* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 8 Oct wk 4 – 88%; 15 Oct wk 5 – 91%; 22 Oct wk 6 – 94%; 30 Oct wk 7 – add 1-5 kg)!

* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!

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Be sure to warm-up adequately – use the following as a warm-up guideline:

4 reps on 55% 1RM

2-3 reps on 70% 1RM

1 rep on 80% 1RM

1 reps on 90%

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then…

2) Complete the following for Time:

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200 DU’s

100 Box Jumps (51 cm / 61 cm)

50 Power Cleans (30 kg / 50 kg)

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Score = Time 

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Time Cap = 17 min

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Score = Time or Time Cap Plus 1 sec/rep missed!

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Featured Image – Tannie “V” hitting a 3 rep Cluster on 30kgs her new PB. Armand giving his seal of approval for his mentor.¬†