Athlete Development
A. Seated SA DB Press 6-8 @ 30X0; Rest 30 sec/ Rest 1:30 x 4
B. Hand Stand Skill Work- Static Holds/ HSPU Negatives/ HSPU’s
Fitness
A. Seated Behind the Neck Press 6-8 @ 30X1; Rest 2 Min x 4
B. Hand Stand Skill Work- Static Holds/ HSPU Negatives/ HSPU’s
+
5 Rounds for Time:
10 HR Push Ups
12 Wall Balls
Bear Crawl 50ft
Sport
Row 10 Min @ Z1 warm up
+
Row 2K Time Trial
+
Row 10 Min @ Z1 warm up
Weightlifting
Tall Clean 3×2
Hang Clean + Clean 70%x2(1+1) x2, 75%x2(1+1) x2, 78%x2(1+1) x2, 80%x2(1+1), 85%x1+1, Heavy 1+1
Clean Pull 100%x3x3
Clean DL Heavy 2
Front Squat 70%x4, 75%x4, 78%x4, 4RM