21/11

21/11

  • 21st Nov 2012
  • Scott

GROUP A
A. 2-Pos Power Snatch (Above Knee. Floor); 1.1; x6, rest 1:30-2 min
B. Deadlift @ 52X1; 3-4 reps; x4, rest 2:30 min
C1. DB Single Arm OH Walking Lunge; 20 steps; x3, rest 60 sec (change hands @ 10)
C2. Hollow Rocks; AMRAP in 60 sec; x3, rest 60 sec

GROUP B
A. Hang Power Clean (above knee); 2 reps; x6, rest 2 min
B. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min
C1. DB Walking Lunge; 16 steps; x3, rest 1 min
C2. Hollow Rock Hold; 60 sec; x3, rest 60 sec

nick box jump
Nick: Tight shoulders, thoracic, hips & ankles. He had less mobility than the Tin Man when he first started.
Now a few months on he is down 10kg, getting faster & stronger every day but most importantly he is actually mobile. Rebuilt!