AM SESSION
- PLYO::
Box Jump Relay, bounding between:
2 x M- 20" F- 18"
2 x M- 24" F- 20"
2 x M- 30" F- 24"
2 x M- 34" F- 30"
Rest as needed.
x 12
B) PLYO II:
3 x 2 Drop Jump.
2 straight leg box jump (20/18")
2 depth jumps (3sec pause in catch)
C) UPPER PLYO::
6 x 3 paused bench press, 75% (2sec on chest)
10 max effort med ball chest pass
20sec ME Arms only assault bike
Rest 2:30
PM SESSION
- CLEAN FOCUS. :
Starting at 40/ 30, adding 5kg every round.
Build to a heavy single for:
1 x Clean Pull
1 x High Hang Squat Clean
1 x Thruster
Once you fail one rep of the complex, move to:
Starting at above weight, adding 5kg every round.
Build to a heavy single for:
1 x Squat Clean
1 x Hang Squat Clean
1 x Push Jerk
Once you fail one rep of the complex, move to:
Starting at above weight, adding 5kg every round.
Build to a heavy single for:
1 x Squat Clean
1 x Front Squat
1 x Split Jerk
*Once you fail 2 reps of the last complex, your lifting session is over.
B) FUNCT. :
1 x Max Unbroken Hollow Position Strict Pull Ups
1 x Max Strict HSPU
-
2 rounds for quality:
20 air squats
50% Hollow Position Strict Pull Ups
20 Walking Lunges
50% Max Strict HSPU
C) WORK:: For time:
55 DB Squats, 2 x 22/ 15
55 Cal row
55 Toes to Bar
55 DB Push Jerks, 2 x 22/ 15