Fusion Gym – RockFit
Find your Power Clean 5RM and then work at 60-70% of your 5RM
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Rockfit power clean and front squat mobility preparation
Wrists, hands, shoulders, back, trunk,…
static and dynamic posture
C2: Power Clean (Find your 5RM)
C3: Rockfit gym sequence 1
9’45” – 30″/15″ – 3 rounds – 4 mvts
– Box HSPU maintain legs straight
– Dead Hang activate core/upper back
– Bar Row or just hang keep hips aligned
– Ring dip or just hang soften shoulders
D: Rockfit 211015 (AMRAP – Reps)
Cap Time 12′
20 – 17 – 14 – 10 – 5 (68 reps)
– Hang Power Clean at 60-70% of C2
– K2C – T2B