- Trigger/Warm-up/Mobilise/Activate
- 1) Front SquatÂ
- 10-10-10-10-10 (all 5 sets on 72.5% of your current 1 RM i.e. 2.5% higher than last week) If they missed last week then they do on 70% this week! If you were unable to make all the reps, repeat on the same weight and try and make all 50 reps!)
- * Rest precisely 90 sec between reps
- then…
- Warm- up practice 1 round
- 2) Climb the following ladder for 17 min:
- 10 DU’s (Singles – 3 singles for 1 DU)
- 3 Broad Jumps – 131 cm (*Jump and clear the distance between the 2 bearing housings of a barbell i.e. 131 cm)
- 3 KB Swings (32 kg / 20 kg)
- 20 DU’s
- 6 Broad Jumps – 131 cm
- 6 KB Swings (32 kg / 20 kg)
- 30 DU’s
- 9 Broad Jumps – 131 cm
- 9 KB Swings (32 kg / 20 kg)
- 40 DU’s
- 12 Broad Jumps – 131 cm
- 12 KB Swings (32 kg / 20 kg)
- etc…
- Score = Rounds plus additional reps
- Cool-down/Trigger Ball/Foam Roll/Stretch