Fusion Gym – RockFit
Find your Power Clean 1RM then work at 65% of your 1RM
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 1RM 15′)
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 291015 (AMRAP – Rounds and Reps)
AMRAP 12′
– 5 Jumping pull up or 10 Kipping swing
– 5 PC at 65% of C2
– 5 Burpees jump over the bar