1/04/20 S&C

Grit Strength and Conditioning – Strength & Conditioning

Warm-up

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Weightlifting

1: Push Press: 8, 6, 4, 2 * in between sets, perform KB upside down carries 50m each arm.

2: Pause Snatch Balance (pause for 3 seconds in the bottom): 5×1

3: Power Clean+ Push Jerk (1+1) x 5

4: Clean Pull on 2″ riser: 3×3 @ HEAVY load.

Accessory Work

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side

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