Wednesday 28th August, 2019

AM SESSION:

Develop:

4 sets, for quality:
100m run, slow
100m high knees
100m toe kicks (straight legs)
100m 85% pace.
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Track:

*track the data for this session.

1 mile time trial.

Rest 3:00

3 x 1mile run
85% pace- keep track of pacing on a watch etc.
Rest 2:00 between.
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PM SESSION:

HS Development:

Mins 0 and 1: 2 wall walks + 4 shoulder taps at the top of each.
Mins 2, 3: 6-8 Pike pushups.
Mins 5, & 5: 30 second tripod support.
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 Tripod leg lifts, building speed, to brave a free standing HSPU if you feel up to it.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 10-19: EVERY 2 MINS: 50% +1 of your M.E. set. of HSPU.
(5 sets)

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

Develop:
(keep this light and focus on form/ speed)
3 rounds:
5sec set up (hovering) + 2 hang cleans + 2 Power cleans + 2 squat cleans.

WORKING:
A- 3 x 1 Power clean, 90%
B- 4 x 2 Touch and go Power cleans, 85%
C- 4 x 3 Hang clean pulls, 105%
D- 5 x 3 Strict Press
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Sport:

21-15-09
OHS, 35
Toes to Bar

rest 5:00

9-7-5
OHS, 50
Bar Muscle Ups

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