Clint
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Week 1 of New Phase (3 weeks)
Weightlifting:
a. Push Press – 3RM + 2×3@90%
b. Back SqT – 3RM + 2×3 @90%
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Conditioning:
3 rds
10 front squats 225/153
25 t2b
15 strict hspu 3/1” deficit
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Gymnastics: (add on for focus)
Legless rope climb up and down ; EMOM x 1.5 rope climbs x 6-8 minutes
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Running:
Session 1
1. Warm up:
800 run easy
7 x 50 build ups, walk back( these are done barefoot
1 Mile Time Trial Test: looking for an even pace. So if your goal is a 6 minute mile than running each lap at 1:30. Look at your past 800s.
15-20 minute cool down. Add a 15 surge every 2 minutes
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becomplete:
- semi supinated barbell bent over row 4 x 6
- barbell good morning 4 x 6
- 2 min each split position
- 4 min wall squat therapy
- crossover symmetry protocol