AM Session- Plyo:
Banded Deadlift
5 x 5 As Heavy As Possible.
Rest 2:00
*No touch and go, re set each time.
Plyometrics
5 x
5 jumping back squats, 60%
5 depth box jumps
Rest 2:00
*Jumping back squats, drop to above parallel.
**Depth jump into high box jump.
Plyometric Power
4 rounds:
12 Jumping lunges, 2 x 15/ 10
15s max effort assault bike
Rest 2:30
_________________________________________________________
PM Session- Running Accumulation
Week 01
01
400m Run
rest 90 seconds
02
10 Burpee
400m Run
rest 90 seconds
03
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds
04
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds
05
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds
06
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds