U1 Strength:
Monday 4 November 2019
Strict press 7 x 3 RPE 8-9
Strict pull up 7 x 3 RPE 8-9. Add weight if needed.
Box pistols 4 x 5 per leg 5sec pause at the bottom of each rep.
Tuesday 5 November 2019
Overhead squats 7 x 3 RPE 8-9
Bent over row 7 x 3 RPE 8-9
Strict wall facing HSPU 5 x 5 Rx+ = add deficit. Sc = angled wall hold for 20-30sec.
Wednesday 6 November 2019
Incline bench press 5 x 5 RPE 7-8
Deficit deadlift 5 x 5 RPE 7-8
Ring row 5 x 8 Rx+ = feet on box and pause against chest
U1 Weightlifting:
Thursday 7 November2019
Snatch + Floating Snatch
5×1+2 (70-75%)
Clean + Hang Clean + Jerk
5×1+2+1 (70-75%)
Snatch sots press
5×5
