Wednesday
Warm-up
Strength
POWER WAVES
Squat Cleans
*NOT for time but rest only as long as needed to change weights
4 @75%
3 @ @80%
2 @ @85%
1 @ 90%
3 @ @82.5%
2 @ @87.5%
1 @ 92.5%
2 @ @90%
1 @ 95%
Squat Cleans
*NOT for time but rest only as long as needed to change weights
4 @75%
3 @ @80%
2 @ @85%
1 @ 90%
3 @ @82.5%
2 @ @87.5%
1 @ 92.5%
2 @ @90%
1 @ 95%
STRENGTH ENDURANCE
Back Squat
4 sets of 10 @ 60-65%
*try not to rest at the top of the lift
-rest about 75sec between sets (may feel like cardio @ set 4
Accessory Work
*at easy pace
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Each leg single leg squat to box/bench
15 hollow rocks
100m run
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Each leg single leg squat to box/bench
15 hollow rocks
100m run
2 rounds of:
10 burpees for height
5 HIGH hang drop cleans (empty bar)