Monday, 092517

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de-load week; as we build into an intensification Phase of the next cycle starting Oct 2nd

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Weightlifting: 

a. SqT Snatch – 5×3 @77%

b. Power Clean + Front SqT + Push Jerk; 6-8 heavy singles in complex; NO misses 

c. Back SqT – 3×3@80% Tempo 31X1

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Conditioning:

Emom x 18

Minute 1: 15/12 cal row

Minute 2: 15 burpees over rower

Minute 3: 35 double unders 

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12-15 min bike @70%

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becomplete:

1. Db Single arm press – light at tempo of 41X2 for 5-7 reps each side x 3 sets 

2. 10 min of ladder drills and ladder work (foot work)

3. Ghd back extension – 4 x 15. (Either plate in hand or barbell on back)

4. Db SA Row with twist ; 8-10 reps x 4 sets 

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Running:

Session 1:

1. Warm Up

– 800 easy

– 5 x 50m build ups – reach full speed the last 20m, walk back

2. Main Set 1

– 1 1/2 Miles: easy turns – hard straights

3. Main Set 2

– On grass and barefoot: 12 x 50m sprints on an easy jog back

4. Main Set 3

– 1 mile of easy turns – hard straights

5. Cool Down

– 400 easy – barefoot