U1 Strength:
Monday 16 September 2019
Back squat 8 x 2 RPE 9
Chin over bar hold 8 x 15sec RPE 8
Wall facing handstand hold 4 x 20-30sec
Tuesday 17 September 2019
Bench press 8 x 2 RPE 9
Paused box pistol 8 x 3 per leg Hold 10sec at the bottom of each rep
Inverted row 5 x 12 Chest touching bar
Wednesday 18 September 2019
Deadlift 8 x 2 RPE 9
GHD hollow hold 8 x 20-30sec
Negative HSPU 5 x 3 8-10sec down -GENTLY!
U1 Weightlifting:
Thursday 19 September 2019
Segment snatch deadlift (knee/power position) + Snatch
x2+2
BTN split jerk
x4
Press in split
x5
