Josh
#
Weightlifting:
A. Snatch Pull – 5 sets at 3 reps. 90-100% of your 1 RM
B1. Snatch grip deadlift – no hook grip from 1″ deficit. Climb in 5 singles HEAVY
B2. Burpee fwd triple bounding
*pop up from burpee into rebounding forward trip bound
#
Running:
1. Warm Up
– 800 easy
– 5 minutes mobility
– 6 x 50m build ups on an easy walk back
2. 100m hard on 30 seconds rest followed by a 400m moderate effort on 2 minutes. Repeat this 8x.
3. Easy 400m
4. 400m fast as possible – track your time for each 200m
5. Cool Down
#
becomplete:
1. HSPU add on – 5×5 strict ; athletes choose height. Volume add on; no grinding or failure points
2. Superset: 15 seated bentover db row + 15 seated bent over db rear flys (2 different sets of DB). Rest 2:30 x 3-4 sets
3. 2 rds of, 20 pvc dislocates + 20 banded rear scAp squeeze
4. Crossover Symmety protocol
5. 15-20 minutes of Foam Roll, Lax ball / recovery