Athlete Development
A1. Seated SA DB Press 6-8 @ 30X0; Rest 30 sec
A2. SA DB Row 10-12 @ 30X0; Rest 1 Min x 4
*Add weight to last week
Fitness
A1 Strict Shoulder Press 6-8 @ 30X1 Rest 1 Min
A2. Pull Ups (Med Pron grip) or Partner Assisted Pull Ups 6-8 @ 20X0 Rest 3 Min x 4
*Add weight to last week
+
Each Set for Time @ 100%:
7 Burpees AFAP
Row 200M
15 Unbroken Wall Balls
Rest 2 Min x 3
Sport
A. Front Squat Clusters 3.3.3×5; Rest 20 sec/ Rest 3 Min
+
Airdyne Sprints 1 Min @ 100%
Rest 6 Min x4
Weightlifting
Jerk Balance + Jerk 70%x(2+2) x2, 75%x(2+2) x3
Bench Press 3×5
Bent Over Row 3×5
+
4 Sets:
15 KB Swings
10 T2B
8 Box Jumps