A) Primer x2:

200m Run
15 Air Squats
6 Burpees
15 sec L-Sit

Rest 30 sec

B) Barbell Technique
8 Rounds, 20 sec on/10 sec off

Barbell Deadlift (empty bar)

*Work continuously



A) 1 set x 4 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strict Pull-Up

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:0:2 (1 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.


IWT day

3 rounds of:

4 Clean and Jerk @ 80%
1:00 max calorie Row

Rest 1:00 after each round.

* Rest 5 minutes after your 3rd round


3 rounds of:

2 Heavy Back Squats (weight around your 70%)
4 max distance Broad Jump
100m Sprint

– Rest 1:00 after each round

Workout Tip

If you have not been running, pace yourself on how explosive youre going to be today. We want to work your speed and power but I do not want you to sacrifice your hamstrings for a faster time on the sprint.

You need to move from the weightlifting immediatly into the cardiovascular portion. Your score is not how fast you do your back squats or C&J. your score is your calories each round and how fast you run your 100m.

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