WEEK 9 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

 Some modified handstand push-up being done by the 16:45 class

Some modified handstand push-up being done by the 16:45 class

Snatch - heavy single then 5x1
Clean and jerk - heavy single then 5x1

OR

Bench press 8x3 @ 60%

Banded glute bridges 3x12 @ 70% of squat

4 rounds - 1 minute at each station
Hollow rocks
Sit-ups
Plank
Rest 1 minute

The Four Quarter Rule

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada