COMPLETE
TEAM WZA : message in, coordinate week etc
am/mono:
Bike
7 min on – negative Splits each round
Rest 3 min (dynamic stretching)
X 3-4
Warmup:
5 min bike
800m light jog
+
5 rds
:15 hard bike
3 strict pull-ups
:10 HS Hold
3 side lateral step ups each leg
+
3 rds
3-5 strict t2b
10 goblet hold squats @31X1
15 reverse hyper (banded good mornings as sub)
+
3 rds
15 pvc dislocates
15 pvc OHS
30 double unders
+
5-7 bar prep work
And positional mobility for session; per athlete
am:
A. Hang SqT Snatch – 10 rm
B. Push press 10 rm
C. 10 min bike @80-85%
Running – of time before PM session. Or on its own
- Warm Up
- 800 easy
- 5 x 50 build ups – walk back
- Main Set 1
- 200 fast on 30sec followed by a 400 strong on 2min. Repeat this 6x
- The key here is to really push the 200m, rest a small amount and then strong(not all out) on the 400. This will require you to hold form but running relaxed and not over the edge. Form is critical – I don’t want you to push to a point where you muscle it to finish
- Main Set 2
- 1200m as strong straights – easy turns
- Cool Down
- 400-600 easy
Pm:
A. Afap
75 heavy wall balls
125 heavy double unders
25/20 muscle ups
125 heavy Double unders
75 kb swings 70/53
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becomplete:
- max l Sit hold – from rig
- Strict t2b 3-4 x 8-10 reps
- 2 rds of, 25 pvc dislocates + 20 banded scap squeezes + 12 belly to wall invested shrug
- single arm rear bent over fly’s 6-8 reps x 3-4 sets each side
- Crossover Symmetry
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