Fitness
Increasing loads over last week
4 sets: Strict shoulder press x 2-4
3 sets: DB reverse fly’s x 10’s (W-T-Y)
3 sets of complex:
Rip trainer chop x 12 each side (build speed)
Sand bag plank x 45 seconds
12 minute AMRAP
1-2-3-4 etc sets of:
15 KB swings
50 SU
between each round:
250 m run
Performance
Increasing loads over last week
Find your 1 RM Shoulder press is 3-5 sets
3 sets: DB reverse fly’s x 10’s (W-T-Y)
3 sets of complex:
Rip trainer chop x 12 each side (build speed)
Sand bag plank x 45 seconds
12 minute AMRAP
1-2-3-4 etc sets of:
15 KB swings 24/16
30 DU
between each round:
250 m run
Sport
15 minutes:
Snatch doubles
Every 2 minutes x 5 sets
1 bar MU + max distance HS walk in 60 sec
2 bar MU + max distance HS walk in 60 sec
3 bar MU + max distance HS walk in 60 sec
etc….
