U1 Strength:
Monday 21 October 2019
1 & 1/4 overhead squat 6 x 4 RPE 7-8
Strict press 6 x 4 4sec pause on chest and on lockout. RPE 8.
Hanging L hold 6 x 15-25sec
Tuesday 22 October 2019
1 & 1/4 Front squat 6 x 4 RPE 7-8
Bent over row 6 x 4 4sec pause bar in contact with chest, RPE 7-8
Strict handstand push ups 4 x 8-12 If easy, add deficit
Wednesday 23 October 2019
Romanian deadlift 6 x 4 5sec pause just above ground each rep. RPE 8.
Front plate raise in bottom squat 6 x 6-8 https://www.youtube.com/watch?v=kZ_I67Mfaa0
Legless rope climb 4 x 3-5 Add weight vest if easy
U1 Weightlifting:
Thursday 24 October 2019
Tall Snatch (pause in catch) + OHS (3s pause in bottom)
5×3+2
Hang Snatch
3×2 @ (85-90%)
Front Squat + Jerk
5×2+2 (75-50%)
Extra weightlifting class:
Sunday 27 October 2019
TBA
