AM/Mono:
Bike
10 min smooth
10 min :30/:30
10 min hard
10 min easy flush
Warmup:
5 min Row – loosen up
+
3 rds
10 pvc dislocates
10 hang scap squeezes
:10-:15 HS hold
+
3 rds
15 cal bike
15 Russian swing
15 wall balls
15 ghd sit-ups
+
5-7 of activation specific to movement
Weightlifting:
A. Push Jerk : 5RM + 1×5@90%
B. Back Squat : 2.2.1 cluster to max for day in <18 min – rest :15 between cluster sets
+
85-90% of cluster for 2×5
Conditioning:
A. Repeats
350m Ski Erg
15 GHD Situps
5 DB Devils Press (heavy as athlete can go, with these being unbroken and smooth. 70/50 is target here)
15 Box Jumps 30/24 (no rebounding)
5 DB Devils Press
15 GHD Situps
350m Ski Erg
rest is – 1:00 from your round x 3 rds
B. Running
intervals of, 30-45-60-75-60-45-30 sec
rest = 1.5x working set so :30 hard run = :45 rest etc
HARD efforts!
5 min walk following last :30, then repeat one more time