Athlete Development
A1. Single Leg Split Squat 4-6 @ 30X1; Rest 30 Sec b/t legs/ Rest 30 sec
A2. Weighted Side Plank- 30 sec/ side- Rest 2 Min x 4
*Add weight to Split Squat and Side Plank from last week
Fitness
Clean Grip Dead Lift- 3,2,2,1,1,1- Rest 2 Min
*Build to a heavy single
+
For Total Time:
21/ 15/ 9
KB Dead Lift
Box Jumps- Step Down
Rest 2 Min x 2
Sport
A. Snatch; Build to a Max
B. 20 sets of 3 Unbroken Pull Ups- For Time
Weightlifting
Snatch 75%x2, 78%x2, 80%x2x2, 85%x1, 90%x1
Back Squat Heavy Single, then: (90%x1, 95%x1, Heavy Single)x3
Snatch Pull 105%x3x5