U1 Strength:
Monday 15 July 2019
Back squat 4 x 10 RPE 8
Strict dip 4 x 10 RPE 7-8
Side plank hold 1 x 90sec per side
Tuesday 16 July 2019
Bench press 4 x 10 RPE 8
Bulgarian split squat 4 x 8 per leg RPE 8
Inverted row 3 x 8
Wednesday 17 July 2019
Deadlift 4 x 10 RPE 8
Wall walk (10sec pause nose to wall) 4 x 1-3
Flexed arm hang on rop 3 x max time
U1 Weightlifting:
Thursday 18 July 2019
Clean to plates
x3
Clean (pause above knee) + 10s eccentric
x3
Clean
x2
