STRENGTH
THURSDAY
Warm Up: 3 Rounds of
Barbell Complex @ 85lbs
Instep Stretch
1. 6 Rounds of
2x Dead Lifts @ 85% of 1 RM (use DL Max from two weeks ago)
Instep Stretch
3. 6 Rounds of
5x Close Grip Bench Press - increase weight rapidly until 5 is hard but doable
5x 1-arm dumbbell row 5/5
10x Sit ups (no weight)
2x Ride it Down Squat 12kg
4. 6 Rounds of
5x Curtis P's - increase weight until 5 is hard but doable
3x Broad Jumps - no rest between jumps
Ultimate shoulder stretch
Same session as two weeks ago. Use your Deadlift max from then. At our gym, I have the athletes record the weight they use for many of the lifts. This gives them an idea of where to start with their loading and a goal to progress it. It also maximizes each round and doesn't waste time with loading that is not in the target range.
The last round is a pretty cruel complex of Curtis p's and broad jumps. If your loading is challenging, this will get you. Be explosive and start your jumps as soon as you put down the bar.
