5/6 Monday

Fitness/FitCamp

A. Weighted supinated pull-up clusters 2.2.2.2×3; rest 20 seconds/rest 2 min

B. Suitcase carries; 50 meters heavy x4/arm; rest 1 min bw arms

C. “Tabata” sit ups (for max reps in each set, no pacing)

 

Performance

A. 
Three sets, not for time, of:

20yd Bear cub crawl

6/leg Glute Focused Split Squats

30 Unbroken Double-Unders

 

B1. 
Power Snatch (Mid-Pocket); 3-4 reps x 5 sets, 
Rest 20 seconds

B2. Tall Box Jumps @ 05×1; 5 reps x 5
(reset on the ground each time before next jump),
Rest 3 minutes

C. 
Front Squat @30X0

*Set 1. x 5 reps

*Set 2. x 3 reps

*Set 3. x 1 rep

*Set 4. x 3 reps

*Set 5. x 3 reps

*Set 6. x 2 reps

*Set 7. x 5 reps

*Set 8. x 5 reps

*Set 9. x 5 reps

*Set 10. x 5 reps

Rest exactly 2 minutes between sets.

INCREASE LAST WEEK’S LOAD BY 5-7% for each set.