U1 Strength:
Monday 7 October 2019
Overhead squat 5 x 5 5sec pause at the bottom of each rep, RPE 7.
Strict pull up 5 x 5 5sec pause chin over bar each rep.
GHD side crunches 4 x 15-20 per side
Tuesday 8 October 2019
Front squat 5 x 5 5sec pause at the bottom of each rep. RPE 7.
Bent over row 5 x 5 5sec pause bar in contact with chest, RPE 6-7
Shoulder taps 4 x 14-20 Wall facing
Wednesday 9 October 2019
Shoulder press 5 x 5 5sec hold on each lockout
Romanian deadlift 5 x 5 5sec negative each rep – keep perfect position
Hanging L hold 4 x 12-20sec
U1 Weightlifting:
Thursday 10 October 2019
Clean (pause at knee)
5×3 (80-85%)
Power Jerk (pause in catch)
4×2 (85-90%)
Sots press
5×5
