Tuesday June 5th , 2018

AM SESSION

HIP DEVELOPMENT

PLYOMETRICS

A - Max vertical Jump (3 attempts / score is average)

B - Seated Box Jump 3RM

C - 3 Sets

3 seated box jumps @ 75% height of above

10 scissor jump lunges (go max height each rep)

D - 5 Sets

10 Skater Jumps (lateral hops)

5 Jumping back squats @ 45%

5 x 10m Shuttle Sprints

Rest 2:00 between rounds

 

PM SESSION

BENCH PRESS

Heavy double for the day

then

3 x 5 @ 75%

1:30 between sets

 

PULL-UPS

Every 2:00 x 6

3 Weighted Strict Pull-ups

 

SUPPORT

3 Rounds not for time:

50m Farmers Carry, 2 x 32/24kg

10 Double KB Cleans, 2 x 32/24kg

 

WORK

AMRAP 7

20 DB Push Jerks @ 2 x 22.5/15kg

20 DB Front Squats

20 Toes to Bar

 

rest 4:00 x 3

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