DEADLIFT

SETS 5 REPS 5 REST 2MIN TEMPO 2010

Hold the bar with hands shoulder-width apart using a mixed grip so one palm faces away and the other towards you (alternating with every set). Start with your arms straight and knees slightly bent. Keeping your chest up and your back straight, drive down through your heels and pull the bar up your legs, pushing your hips forwards to stand tall.

2// KNEELING SINGLE-LE-ARM JAMMER PRESS SETS 5 REPS 5 EACH SIDE REST 2MIN TEMPO 2010

Angle a barbell into the middle of a heavy weight plate. Kneel facing the weight plate and hold the end of the barbell at shoulder height with one hand. If kneeling on your right leg, hold the bar with your left hand and vice versa. Keeping your core braced, press the weight up powerfully, then return to the start. Complete all the reps on one side, then switch.

3A// WEIGHT PLATE JUMP SQUAT SETS 4 REPS 8 REST 0SEC TEMPO 20X0

Hold a weight plate to your chest. Keep your core strong and your body upright. Lower into a squat, then drive powerfully through your heels and push your hips forwards as you jump off the floor. Land with soft knees and continue into the next rep.

August 2015

3B//