Week 11 – Day 55

Hamstring Active Mobility Work and Prefatigue Pump
3 sets
Banded Hamstring Curls x 15 reps 10X1
rest 30sec
Band Distraction Hamstring Floss x 15 reps/side
rest 30sec

A) 2 Sets

10 Dumbbell Power Cleans 50/35
10 Alternating Dumbbell Push Press 50/35
Row 300/270m
16 Alternating DB Power Snatch 50/35
Assault Bike 21/18 Cals
rest 2:30 between sets

B) EMOM x 8mins – Clean and Jerk

1 Hang Power Clean + 1 TnG Power Clean & Jerk + 1 Push Jerk
*increase load as you go but keep your reps sharp and TnG

C) Banded Deadlift

2 rep @ 60-65% of 1RM Plus thinnest band you have
Every 45sec x 10 sets11X1 tempo

*focus on pulling with speed off the floor – Use and Overhand Grip only. No Mixed Grip

D) 2 Sets NFT

10 Half Kneeling Filly Press/arm
rest 30sec
8 Single Leg GHD Hip Extensions 2020
rest 30sec
50m Dual KB Rack Carry
rest 90sec
*show control through full ranges of motion

E) For Time – Intensity Finisher for the Week

21-18-15-12-9-6 (18-15-12-9-6-3)
Row Calories
*between each set complete the following – there are 6 rounds in this workout and only 5 times will you need to complete these sets
6 DB Burpee Box Step Up 50/35lbs (24/20″ box)
10 GHD Sit Ups