Wednesday September 5th, 2018

AM PLYO WORK

PLYO A
Box Jump Relay, bounding between:
3 x M- 24" F- 20"
3 x M- 32" F- 24"
2 x M- 36" F- 28"
1 x M- 40" F- 32"
Rest as needed. x 12 Sets

PLYO B
2/ 2 single leg box jumps
6/ 6 single leg hurdles (over 10-16")
Rest as needed. x 3 sets

PLYO 'UPPER'
3 Incline DB Bench Press, 5 sec pause at chest.
10 med ball slams
30sec ME Arms only assault bike
Rest 2:30 x 6 sets

PM WORK
CLEAN FOCUS
Starting at 40/ 30, adding 5kg every round.
Build to a heavy single for:
2 x Tall Clean
1 x Hang Squat Clean
1 x Squat Clean
1 x Split 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 Hang Squat Clean
1 x Squat Clean
1 x Split Jerk

Once you fail one rep of the complex, move to:

Starting at above weight, adding kg every round.
Build to a heavy single for:
1 x Squat Clean
1 x Split Jerk

*Once you fail 2 reps of the last complex, your lifting session is over.

FUNCTION
1 x Max Unbroken Kipping Toes to Bar
25ft HSW
75% reps of Kipping Toes to Bar
25ft HSW
50% reps of Kipping Toes to Bar
25ft HSW
25% of Kipping Toes to Bar
25ft HSW
*always round up!

WORK
Sprint Chipper:

50 Chest to Bar Pull Ups
15 OHS, 90/60kg

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