This week is Deload; meaning that we reduce training volume. If you are participating in the Rebel Winter Team Challenge this weekend its important that you keep training at lower intensity and increase your daily mobility.
And as always if you require additional direction? Make sure to ask one of us, we are happy to help.
Fitness
3 sets
Archer push up progressions x 3 – 5 each
Single leg KB DL x 6 – 8 each
Hollow rock x 10 – 15 reps
Rest 60 – 90 seconds
3 RFR:
3 min AMRAP
15 Ab mat sit ups
12 Lunges
3 strict push ups (hips/shoulders rise together)
Rest 2 minutes
start next round where you left off
Performance
15 minutes
Power Snatch T&G technique work
15 minutes
Power C&J technique work
Sport
Monday Max out
15 minutes
Build up to 1 RM Snatch
15 minutes
Build up to 1 RM C&J
