Monday
STRENGTH
Warm Up: 3 rounds of
8x Snatch Grip RDLs
8x Snatch Grip High Pulls
8x Squat Snatches
8x Overhead Squat
Instep Stretch
**Use BB only
1) Find Squat Snatch 1 RM
2) 5 Rounds of
2x Squat Snatch @ 85% of 1RM
Hip Swivel
3) 5 Rounds of
6x Dead Lift - increase weight until 6 is hard but doable
4x Jingle Jangles
Pigeon Stretch
4) 5 Rounds of
10x Bench Press
4x Clapping push ups
5 Pull Ups (strict)
Tuesday
STAMINA
14,13,12,11,10....1 reps of
Squat jumps
Inverted Rows
Mountain Climbers (both legs = 1 rep)
Dips
Sit Ups
400m Run
This is a grind, so do not attempt to sprint through this. We are using this training as a bit of a recovery day, so if it is a little easier than most, it is designed that way. However, you will sweat and feel a a good burn.
Wednesday
REST DAY
Thursday
STRENGTH
Warm Up: 4 Rounds of
Barbell Complex @ 75lbs
1/2 HUG mobility
1) 8 Rounds of
3x Front Squat - increase weight rapidly until 3 is hard but doable
Frog Stretch
2) 6 Rounds of
5x KB Floor Press 5L/5R - increase weight until 5 each arm is hard but doable
5x Weighted Pull Ups
5x Weighted Dips
30 sec Front Plank Hold
3) 6 Rounds of
8x KB Swings @ 32kg
8x Ball Slams @ 30lbs
6x Ankles to Bar
Friday
WORK CAPACITY
Warm Up: 3 rounds of
10 KB Swings 16kg
10 KB Goblet Squats
100m Run
Instep Stretch
1) Performing the following every 2 minutes for 20 minutes:
6x Double KB Squat Cleans @ 16kg (see video above)
3x Lunge Jumps 3L/3R
100m Sprint
***time left bfore 2 minutes is your rest
2) 4 Rounds of
8x GHD Raises
8x Kneeling Sand Bag Keg Lifts @ 60lbs 8/8
8x Dip Extension straight leg raises
60sec Side plank hold 30/30
Friday
WORK CAPACITY
Warm Up: 3 rounds of
10 KB Swings 16kg
10 KB Goblet Squats
100m Run
Instep Stretch
1) Performing the following every 2 minutes for 20 minutes:
6x Double KB Squat Cleans @ 16kg (see video above)
3x Lunge Jumps 3L/3R
100m Sprint
***time left bfore 2 minutes is your rest
2) 4 Rounds of
8x GHD Raises
8x Kneeling Sand Bag Keg Lifts @ 60lbs 8/8
8x Dip Extension straight leg raises
60sec Side plank hold 30/30
