Huge shout out to super coach Kylie Linbeck & Pip Wootoon from Strive Weightlifting as they compete in Penang at the Comm Champs!!
Go get em girls, we will be cheering for you!!
Progress with about 90-120seconds on each exercise
Normal push ups
Slow lower negative and re kick HSPU
Supine unloaded kipping motion kicks
clean set up static work
first pull- knees back and leg extension with no BACK extension
POWER phase- Work on coordinating hip extension and shrug without a huge arm pull.
Bar work- repeat the same with empty bar
10mins to hit a heavy squat clean thruster
1 squat clean thruster @ 90% every 30seconds for 5mins
1 round (all out)
20 swings @ 24/16kg Russian
20 swings @ 24/16kg