Wednesday 11th September, 2019

AM SESSION:

Bounding:
5 x 10 lateral over the bench jumps (rebound every rep)
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Running:

Based from week ones mile pace.

5 x 1km, at mile pace
Rest 1:30
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PM SESSION:

HS Development:

Mins 0 and 1: 2 wall walks + 6 shoulder taps at the top of each.
Mins 2, 3: 3 feet elevated pike push-ups, all the way round the box in pike handstand, 3 elevated pike push ups. change direction next set. https://www.youtube.com/watch?v=zSFLpR2EMvg
Mins 4, & 5: 1-2 frog stand to tripod transitions with light 3/4/6 kg medball.
Min 6: Tripod kick to plank x 3-5 https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 7: Tripod kick to wall x 3-5.
Min 8 & 9 : 3 med ball weighted Tripod leg lifts - work speed up toward attempting free standing HSPUs. Feel free to post successful attempts and tag us.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 10-14: 25% +1 of your M.E. set. of HSPU.
(5 sets)
Min 15-19: 25% +2 of your M.E. set.

Aim for maximum quality of movement.
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Oly- Clean Focus:

Develop:
(keep this light and focus on form/ speed)
A- Every 10s x 3 mins
1 squat clean.

WORKING:
A- 5 x 1 squat clean, 92.5% +
B- 3 x 3 hang squat cleans (or from the blocks), 85%+
C- 3 x 3 (1 and 1/4) front squat
D- 5 x 1 Clean Pulls (floating position)
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Sport:

AMRAP 13:
50 cal row
40 wall balls
30 power snatch, 40
20 Bar Muscle Ups

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