Athlete Development
A1. SA DB Bench Press 4-6 @ 30X1; Rest 30 sec b/t arms/ Rest 30 Sec
A2. 1 Min Side Plank Hold; Rest 2 Min x 4
Fitness
A. Bench Press- Work up to a heavy 3
+
Each Round For Time:
Row 300M
Run 400M
Rest 5 Min x 3
Sport
A. Push Press- Build to a 3RM
B. 20 sets of 3 Unbroken CTB Pull Ups For Time
C. “Tabata” Situps (no pacing, max reps/ set)
Weightlifting
Snatch 75%x1x4
Clean 75%x1x4
Pause Front Squat- moderate 3×3