U1 Strength:
Monday 19 August 2019
Shoulder press 6 x 6 RPE 8
Strict chest to bar pull up 6 x 6 Add weight if needed
Box pistols 4 x 8 per leg Add pause at bottom if easy
Tuesday 20 August 2019
Back squat 6 x 6 RPE 8
GHD hip extension 6 x 20
Push ups 4 x max reps to failure Rest 90sec between sets
Wednesday 21 August 2019
Bench press 6 x 6 RPE 8
Bulgarian split squats 6 x 8 per leg RPE 7-8
Banded lat pulldowns 4 x 20
U1 Weightlifting:
Thursday 22 August 2019
Tall Snatch
x3
Hang Snatch
x2
Split Jerk (3s pause in catch)
x3
