WEDNESDAY

Warm Up: 10 minutes

- 200 meter row

- standing single leg hip roation: internal/ external: 5R/ 5L

- body weight squat: 10 reps

Work: Strength conditioning

- choose 1 of the following.

- dead lift, power clean, squat (back OR front), good mornings, hang clean

- Use 70% of last weeks work weight.

- perform 1 set of 10 reps every 2 minutes: Remaining time of 2 minutes is recovery.

- 5 sets: 50 total reps

Work: Assistance: 50 - 60% of max

- choose 1 of the above exercises, but different than the one just completed.

- 5 sets/ 6 reps

Work: Assistance

- physio ball ham curl: 3 sets/ 15 reps

- leg extension: 3 sets/ 15 reps

- ham glut raise: 2 sets/ 20 reps

Work: Abs

- toes to bar: 50 total reps

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