Shillana
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Strength Phase:
Snatch and clean and jerk AHAP Front squat up to 1RM
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2019:
A. Choose 1: Snatch or clean and jerk 1rm
B. Front SqT 1Rm
C. Bike: :45 second spring rest 3:30-4 minutes between x 6-7
D. Weighted Ring Rows : feet up 5-7 reps x 5 sets
E. Running: (another session if possible)
1 mile @60-70%
1 mile @90-95%
Rest 4 minutes
400m x 4; rest 1 min
F. Athlete specific recovery