Add 5/2.5kg more from last week
Focus on speed!
5 reps every 2mins for 8mins
Count your tempo!
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 Sets of 4 reps at tempo 3-1-0-1
Add 5/2/5kg more then last week
Partner up to help you get in and out of movement.
10mins to establish your Clean & Jerk 1 Rep Max for the day.
8 mins to establish your SDHP 5 Rep Max for the day.
2.5/1.25kg plate external rotations
3 sets of 8-15 reps each arm
Tempo = slow and controlled
Go to fatigue not cramp!!