A) 3 Rounds:
20m High Knees
20m Butt kickers
B) Every Minute x for 4 min, with an empty bar:
Max Plank Hold, in push-up position
1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM
Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.
Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.
Run: athletes need to complete each run under the following:
800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.
Trackback from your site.