3 sets of:
4-6x 60sec. run 30sec. walking rest
3min rest between sets
- Hold your pace conistent for each run (cover the same distance in each 60sec. run). Only do 5 or 6 runs if you are still able to hold the same pace (cover the same distance). Try to maintain your pace for the second and third set as good as possible. If you did 6 runs in the first set and felt good, try to increase the pace slightly. -
Snatch: 5 sets of:
pause Snatch Pull (2sec. just below knee) + Hang Power Snatch (2sec. pause in catch) + Below knee Snatch (2sec. pause in bottom pos.)
- start @~50% and work up by feel (max 75%). Focus on speed and Positions -
Clean and Jerk: 5sets of:
Power Clean (2sec. pause in catch) + Hang Clean + pause Front squat (2sec. in bottom pos.) + Push Jerk + Split jerk
Start @~50% and work up by feel (max 75%)
Alternative without Barbell:
6 sets of:
3x CMJ into broad jump
rest 30s
5 kneeling med ball chest pass / 5 expl. Push Ups (rooting technique)
rest 1-2min
3 sets of:
6-10 Bulg. Split squats (each side) - heavy but perfect form
- load of choice; increase reps and as soon as you can do 10reps increase load -
rest 2-3 min
3 sets:
6-10 Strict Press or Floor Press (now stick to the variation you used last week)
- increase reps or weight as soon as you can do 10reps
rest 2-3 min
3-4 sets of:
5-10 Chin Ups @tempo 31X1
(Or 8-15 inverted or ring rows @31X1 or 8-12 supinated grip barbell/DB/Kb bent over rows @31X1)
rest by feel
30s Single arm DB/KB OH Marching / side
Rest by feel