Thursday, 27 June 2018

Warm up
100 single unders
10 Spider-Man and reach each side
10 cow/cat
:30 pigeon pose each leg
10 PVC pass thru/ATW

1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

2. Conditioning
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/50)
400 Meter Run

3. Odd-Object Conditioning
3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang
2nd 50 Meters – Right Arm Overhead, Left Arm Hang
3rd 50 Meters – Both Front Rack
4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.