U1 Strength:
Monday 30 September 2019
Overhead squat 5 x 5
Strict pull up 5 x 5
Angled wall hold 5 x 20-30sec
Tuesday 1 October 2019
Shoulder press 5 x 5 3sec pause on chest, 3sec pause on lockout
Romanian deadlift 5 x 5 3sec pause just off ground each rep
False grip ring pull up 5 x 8-12 Scale to ring rows if needed – still false grip
Wednesday 2 October 2019
Front squat 5 x 5 3sec pause at the bottom, 3sec pause at the top, RPE 7.
Bent over row 5 x 5 3sec pause at bottom, 3sec pause touching bottom of chest.
DB chest fly 5 x 7-9 RPE 7-8
U1 Weightlifting:
Thursday 3 October2019
Snatch (pause at knee, pause in catch)
5×3 (80%)
Clean Pull + Clean
5×1+2 (80-85%)
Paused low hang snatch pull
3-5×5 (80-85%)
