Saturday – time to get some work done.
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A1. Clean Pull : 3-3-2-2-2-1-1-1-1
@90% for triples, 95% doubles and 100-105% for singles
A2. Seated Box jump x 3 reps after each set of Clean Pull
B. Conditioning
50/40 cal bike @10 min bike test pace
40 GHD Situps
30 strict hspu
200’ db walking lunge (50’ sections)
100 double unders
200’ HS walk (advanced athletes who have access to ramp, use it and 1x each 50’, so 4x up and over)
30 strict HSPU
40 GHD Situps
50/40 cal bike @10 min bike test
C. For movement, not Time
10.8.6.4.2
Stone / Sandbag to shoulder 150/120 (ish)
50’ HEAVY Yoke walk
120’ Farmers Carry
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BECOMPLETE:
1. Front Rack Single Leg SqT’s: 6 reps x 6 sets; rest 1 in between
2. Single Leg barbell Hip Thrusters 10 reps each side x 4 sets
– not for big weight as much as recovery and quality of movement. Prehab
3. Lunge Position Single Arm Press x 6 reps each side x 4 sets
4. Push-up x 10 rep at 41X1 + Barbell Row x 12 reps; rest 1-2 min x 4 sets
5. supersets: bent over DB double row x 10 + 15 db rear flys’ x 4 sets
6. Crossover symmetry protocol