De-load week continues
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Weightlifting:
Power Snatch + Snatch: max for day
Power Clean + Clean + Jerk: max for day
BN Push Press: Find 3RM
*if issue re re racking here, use jerk blocks for Behind neck reps. If don’t have, for front rack.
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Conditioning:
A. Running:
1. Warm Up
– 400 easy
– 400 moderate
– 400 as fast straights – easy turns
2. Main Set 1
– 3 x 800m hard efforts; rest is 800m at 50% technique pace
3. Cool Down
– 400-600m easy
B. Ski erg Sessions
1. 10 x 250 on 30sec rest: each 250 is as 100m build single arm – 100m single other arm – 50m double hard
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Becomplete:
1. Sled Push – 50’ HEAVY; rest = 1 min at 50-60% on concept 2 bike or Assault Bike x 6-8 sets
2. Tabata HS hold x 8 is target; Adjust times accordingly
3. Weighted Barbell extension (bar on back) 3-4 sets of 10; 10 second pause on last rep
4. 4 x 8-12 rear db bent over fly’s
5. Crossover symmetry