Rescue Run 22

3x6 Hamstring curl
6x5 Back Squat @100kg
4x8 Step-ups 24" @12kg
3x12 DB RDL @2-32kg
4x10 leg ext
     10 leg curl
3x30 Standing calf raises @20kg

Rescue Run 21

3x6 Face pulls
4x8 DB Bench Press @16-20-24-28kg
2x10 Wide grip pulldown @40kg
1x8 Hammer grip pull-up
1x8 Chin-up
3x20 Bench dips
     12 BB curls

Rescue Run 20

2 x 6 Step-ups 20"

       10 Monster band walk steps each way

5x12 Front squat @60kg

4x6 Deadlift @100kg
4x10 Bulgarian split squats

Rescue Run 20

2 x 6 Step-ups 20"

       10 Monster band walk steps each way

5x12 Front squat @60kg

4x6 Deadlift @100kg
4x10 Bulgarian split squats

Rescue Run 19

3x6 Face pull
5x6 DB Bench press @24kg
3x10 Chin-ups
3x10 Incline DB bench press @20kg
3x20 Seated row @33kg

Rescue Run 18

3x6 Hamstring curl

5x6 Back squat @100kg

4x8 Step-ups 20" @14kg

4x10 GHD Hip ext @5kg bar on back

3x10 Leg ext x leg curl

2x30 Calf raises @20kg BB

Klokov Seminar

1: Hang muscle snatch with straight leg jump onto plates

2: Deficit snatch with pause

3: Clean-push press with pause-jerk with pause