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
- physio ball ham curl: 3 sets/ 15 reps
- leg extension: 3 sets/ 15 reps
- ham glut raise: 2 sets/ 20 reps
- toes to bar: 50 total reps