Workout of the Week

[luket]

Metabolic Conditioning for my 120kg explosive Prop

1. Block Clean & Press (10-15sec rest pause between reps)
W1 5/4/3/2/1
W2 5/4/3/2/1
W3 1/2/3/4/5 Same weight as week 2 (yes very effective DM !)
W4 1/2/3/4/5 Increase weight

2. Tyre Flip (200kg) 3x60secs (90 rest between sets)
Note: he flips it x 10-12 in 60secs

3. Tabata Cross Training 20sec on 10sec off x 10 (each exercise)
1. Rower (must make 100m each rep)
11. Skipping (any miss skips= 5 push up,to be done at the end of work out)

[prop]

in the clean and press is it 10-15 sec between each rep or between the change of reps, like 1rep rest 15 1 rep rest 15 etc util 5 reps or is it 5 reps rest 15sec 4 reps etc?
also if the first how long between sets, cheers

[Author]

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