U1 Strength:
Monday 11 November 2019
Box back squat 5 x 5 RPE 7-8
Strict dip 5 x 5 RPE 7-8
Hollow rock 5 x 20-30 Rx+ = small weight plate in each hand
Tuesday 12 November 2019
Barbell alternating overhead lunge 5 x 5 per leg RPE 7-8. Rx+ = KB in each hand.
Incline bench press 5 x 5 RPE 7.5-8.5
Wednesday 13 November 2019
Box back squat 5 x 5 RPE 7.5-8.5
Incline bench press 5 x 5 RPE 7.5-8.5
Strict chest to bar pull up 5 x 5 Chest to bar contact is mandatory
U1 Weightlifting:
Thursday 14 November2019
Snatch Balance (pause in catch) + OHS (3s pause in bottom)
3×2+2 @ RPE 8
Slow pull snatch
4×3 (70-75%)
Power Clean + Push Press
5×2+3 (80-85% of push press)
