Wednesday 4th September, 2019

AM SESSION:

Develop:

AMRAP 5, 70%
20 band X walks
50m side step L
50m side step R
50m bear crawl
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Track:

Based from last weeks mile pace.

6 x 800m
Rest 1:30
at max effort mile pace.
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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: 3 feet elevated pike push-ups, half 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: 3 frog stand to tripod transitions.
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.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 10-19: 25% +1 of your M.E. set. of HSPU.
(10 sets)

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

Develop:
(keep this light and focus on form/ speed)
A- 3 x 3 Tall cleans

WORKING:
A- 5 x 1 . 1 + 2, squat clean + front squat, 85%+
B- 3 x 1 Hang Power clean, 90%
C- 4 x 2 Paused power clean (3sec at knee and hip)
D- 5 x 2 Clean Pulls (floating position)
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Sport:

21-15-09
Toes to Bar
Deadlifts, 70

rest 3:00

For time:
45 HSPU

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