Fitness
4 sets:
Bent over BB rows x 6-8 reps (pronated)
3 sets:
Banded reverse fly’s x 12
4 sets:
BB shrugs x 3-5
3 sets:
DB biceps curl x 6-10 each (alternating)
4 sets:
Scissor kicks x 25
Rest 60 seconds between sets, increase loading each set
Performance
4 sets:
Weighted pull ups x 3-5 reps
Strict T2B x 6-12
1/2 Wall climb, active shoulder hold x 30 sec
1 mile run @80% effort
maintaining form for the entire piece
Sport
AM)
10 K Row @65% effort
consistent SPM and split
power 10 every 500-1000m
PM)
10 minutes work up to Heavy Jerk
15-12-9
Clean and Jerks (T&G)
Must hold on to the bar for entire set
Rest as needed between sets
