Monday November 19th, 2018

NEW CYCLE PHASE Xii
Competition prep phase 1 - Strength for Sport

AM SESSION
AEROBIC POWER
1:00 on, 1:00 off x 6
5 HSPU
7 C2B
Max Burpee Box Overs in the remaining time.

Rest 5:00

1:00 on, 1:00 off x 6
5 Burpee Box Overs
7 DB Push Press, 2 x 22/ 15
Max HSPU in the remaining time.

PM SESSION 'MAXIMAL STRENGTH'
CLEAN WORK
3 Rep Max Hang Squat Cleans

CAP 12:00

SUPPORT
3 Sets
10 Clean Pulls, 80% of above 3 reps Max
5 Weighted Ring Dips (load appropriety)

**Rest 2:00 Between sets

BACKSQUAT
Ever 2:00 x 8 Sets
3 backsquats, 80%

WORK 'LOWER'
AMRAP 10 (Ladder)
25ft shuttle Run
2 Power Cleans + 2 Jerk @ 75%
10 Toes to Bar

50ft shuttle (2 x 25ft)
2 Power Cleans + 2 Jerk @ 75%
10 Toes to Bar

75ft shuttle (3 x 25ft)
2 Power Cleans + 2 Jerk @ 75%
10 Toes to Bar

**add additoinal 25ft shutt;le wach round

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