U1 Strength:
Monday 14 October 2019
1 & 1/4 overhead squat 6 x 4 RPE 7-8
Bent over row 6 x 4 3sec pause bar in contact with chest, RPE 6.5-7.5
GHD hollow hold 4 x 20-40sec
Tuesday 15 October 2019
Strict pull up 6 x 4 3sec pause at bottom, half and chin over bar (up and down)
Shoulder press 6 x 4 3sec pause on chest and on lockout. RPE 8.
Romanian deadlift 6 x 4 5sec pause just above ground each rep. RPE 8.
Wednesday 16 October 2019
1 & 1/4 Front squat 6 x 4 RPE 7-8
Strict pull up 6 x 4 4sec pause at bottom, half and chin over bar (up and down)
Dumbbell bench press 4 x 8-12 RPE 7-8
U1 Weightlifting:
Thursday 17 October 2019
Snatch Pull + Snatch
5×1+2 (80-85%)
Tall Clean + High Hang Clean + Hang Clean
Build to max 1+1+1 then 3×1+1+1 @85%
Paused low hang clean pull
3-5×5 (80-85%)
