TUESDAY, 4 October 2016
WARM UP
1) Strict Pull Ups x 5
2) Tuck L-Hang x 10 seconds
3) Kettlebell Swings x 10, 16/12kg
BEGINNER STRENGTH/SKILL
Sotts Press: 5 x 5
INTERMEDIATE STRENGTH/SKILL
Sotts Press: 5 x 5 – start @ 60% Snatch 1RM and increase weight as long as you can maintain form.
CONDITIONING
21-15-9 for time: (15-10-5 for Beginners)
Toes-to-Bar
Box Jump, 24/20"- Games Standards
Deadlift, 225/155# (105#)
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
BOUNDING
Skater Bounds: 6 x 4 – every jump = 1 rep, for height and distance; no need to record or report scores.
SKILL
Row – Athlete’s choice of workout and goal (500m/2000m/5000m); test a rowing benchmark if you have not in a while.
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