COMPLETE
AM/MONO:
Running
3 min on
1 min walk
until reaching 6k
*the 3 min on can be done with surges, or consistent. Athletes choice, just accruing volume
1st Session:
A1. Power Clean TnG 5 rep
A2. Seated Box jump x 2
X 5-6 heavy working sets
B. 4 rds
5 hang power cleans (athlete choose weights – HEAVY but TnG style speed cycling)
10 bar lateral burpees
15 Russian KB swings 70/53
rest , :15,:30,:45, 1 min
rest 3 minutes after 4th rd,
then 2 more rounds with :45 rest between
2nd Session:
A. Seated DB Arnold Press x 8-10 reps x 4 sets
B. 5 rds ,
10 scap pushups
10 hang scap squeezes
10 inverted scap squeezes
10 seated db bent over rows
5 weighted GHD situps
C. Bike Sprints
:45 Sprint x 7 ; rest 2:45
BECOMPLETE:
- Strict C2b 5 x 5
- Banded Tricep Extensions 3 x 20
- DB Seated OVerhead Tri Ext 4 x 10
- DB Bent over rear fly’s 3 x 15
- Banded Chest Fly’s / DB Flys. 4 x 10
- Seated Calf raises 3 x 15
- Crossover symmetry