28/10 a) Back Squat 3x10 @ 80% - warm up to it b) Clean - TopicsExpress

28/10 a) Back Squat 3x10 @ 80% - warm up to it b) Clean first pull - above Knee 6,6,6,4 @70% c) 6x3 Hi hip Clean - off block - work to 70% youtube/watch?v=nqahGDwAAA0 finish with 50 alt back ext + rotation 10/15 kgs d) straight arm strength - progress from last week in 5min do as many 20-25 sec Protracted holds as possible - using band on ankle, knee or abs (this is the order of easiest to hardest) - aim for minimum rest in 5 minute hold Hand stand as often as you can - aim for minimum rest 5 minuets of Kick up practice - alternate leg d) 5 rounds - 15min cap 8 HSPU 10 Chest to Bars 12 GHD 100m Sprint

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