Strength
A. Front Squat Tempo changes
1 set =
2 reps @ 23X2 (2 down, 3 hold)
1 rep @ 21X1 (2 down, 1 hold)
1 rep @ 10X1 (normal speed rep)
5 sets @ 50-60%
STICK TO PERCENTAGES
Rest 2 min btw sets
B. FR Lunge alternating forward steps
3 x 12 steps/10 each side @ 2010 (show control)
Rest 2 min between sets - keep sets light
Conditioning
40 on 20 off for 10 rounds
10-20 DU’s Max shuttles
August 6
Conditioning + Muscular endurance
3-5 rounds - aim for consistent scores each round
4 min on, 1 min off
10 Alternating DB Snatch
20 Over bar facing burpees (HAND RELEASE BURPEES)
10 Deadlifts @ 60kg/40kg
20 Push ups (HAND RELEASE)
10 Power cleans @ 60kg/40kg (NO Touch and Go - must be singles)
20 T2B
pick up where you left off each time