Saturday: All Phases
A. Hang SqT Clean + hang SqT Clean (w/ 2 second pause at knee) + Hang SqT clean with 2 second pause above knee); build to max in 16 minutes or so today
B. Standing Triple Jump – warmup, then hit 10 attempts…rest max 2 min between
C. seated Single leg box jumps ; 5 each leg, then switch to other…rest :30 between legs x 4 sets each side – focus is stability and coordination > height
D. afap
2 legless rope climbs
400m row
20/16 cal bike
4 rope climbs
rest 5-6 minutes x 3 rds
+
add on / Assistance work (rest before hitting this)
25m HEAVY Sled push
25m Run
50m Slam ball run 50/30
25m HEAVY Yoke carry
rest
E. becomplete:
- :20-:30 chin over bar supinated grip + 10-12 db tricep kicks backs (seated bent over); rest 1:30 x 4
- standings Change plates , I’s Y’s T’s 10 reps x 3 sets through each
- DB SA Row 7-9 reps x 3 sets each side
- GHD Back Ext 3 x 15