Wednesday November 21st, 2018

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

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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

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