Tuesday June 19th , 2018

AM SESSION

HIP DEVELOPMENT

PLYOMETRICS

A - Seated Box Jump 2RM

B - 3 Sets

2 seated box jumps @ 80% height of above

2 Depth Jumps (drop from box holding 3 sec catch position)

2:00 Rest between sets

C - 2 Broad Jumps (max distance)

5 x 25m Shuttle Sprints

Rest 2:00 between rounds

 

PM SESSION

PUSH JERK

Heavy double for the day

then

2 x 5 @ 75%

2 x 3 @ 80%

1 x Max Unbroken Reps 70%

1:30 between sets

 

PULL-UPS

Every 2:00 x 6

2 Weighted Strict Pull-ups

 

SUPPORT

5 x 5 Bradford Press

Load as needed.

Never compromise form.

 

https://www.youtube.com/watch?v=GEk3HtY9dCg

 

WORK

AMRAP 20

100 Double Unders

75 Cal Row

50 DB  Hang Clean and Jerks, 1 x 22.5/15kg

25 Toes to Bar

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