Chase: comin back strong!
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Weightlifting:
a. OHS; week 1 progression to OHS build out. 10RM for the day at 31X1
b. Single Leg Suitcase Step up 12-14 reps x 3 sets each side
c. Weighted Pullup (semi-supinated grip) 5 x 3 @30X1
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Conditioning:
a. Repeats
Row 550m
55 DU
15 power cleans 115/83
15 no push burpees
rest 4:30 between x 5
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becomplete:
1a. DB Fly; flat on ground 12-15 reps x 4 sets
1b. change plates; 4 x 15 rear fly’s
2. Db sa row 8-10 each side x 4 sets
3. 2 rds , 25 banded good mornings, 20 pvc dislocates , 15 deadbugs
4. Crossover symmetry protocol
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Running:
Session 1
1. Warm Up
– 1200 easy run
– 5 x 50m build ups/walk back
– 3 x 50m skipping/walk back
2. Main Set 1
9 x 400m on: 1 min reps 1-3, 90sec reps 4-6, and 2min reps 7-9
The goal is to run them hard – this means all fairly even paced
We don’t want the last 3 reps to be your slowest
Time range should be 4 seconds max rep to rep
3. Main Set 2
800 with fast straights and easy turns
4. Cool Down
400 plus easy