June 10, 2016

 

a) WARM UP:

Start at the front of the gym – grab a partner and do the following:

  • While partner 1 holds the bottom of a squat, partner 2 runs to the end of the gym and back.  Switch.
  • While partner 1 holds the bottom of a squat, partner 2 bear crawls to the end of the gym and back.  Switch.
  • While partner 1 does cossack squats, partner 2 does 5 jumping pull-ups.  Switch.
  • While partner 1 rows 100m, partner 2 holds front plank.  Switch.
b) STRENGTH:

3x Superset:

  • 5 Rear Foot Elevated Split Squat @ (40%, 45%, 50% of your back squat)
  • 6 Single Arm Press @ Max weight db or kb
c) INTERVAL WEIGHT TRAINING:

3 Rounds of:

  • 5 Power Clean @ 80% of max power clean
  • Shuttle Run 5/10/15/20 m (cones to be set up on a line at 5m intervals down the length of the gym – touch the ground with both hands at every length)

Rest 1 min between rounds

5 min Rest, then:

3 Rounds of:

  • 8 Front squat (same weight – from the ground)
  • 12 Box Jump Overs (24/20)
  • 24 sit ups

2 min rest between rounds

d) ACCESSORY WORK:

4x:

  • 15 back extensions
  • 30 sec plank
  • 30 sec R side plank
  • 30 sec L side plank (do the planks back to back with no break)
e) RECOMMENDED MOBILITY:

  • smash calves, then stretch
  • roll quads and adductors, then couch stretch

 

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