Saturday, 01.18.20

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

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