U1 Strength:
Monday 25 November 2019
Box back squat 5 x 5 RPE 8-8.5
Ring row 5 x 12
Optional: Handstand hold against wall 4 x 30sec Rx+ = freestanding
Tuesday 26 November 2019
Deficit deadlift 5 x 5 RPE 8-8.5
Strict dip 5 x 5 RPE 8-8.5
Optional: Legless rope climb 3 x 3 Rx+ = L sit climb
Wednesday 27 November 2019
Barbell alternating overhead lunge 5 x 5 per leg RPE 8-8.5. Rx+ = KB in each hand.
Elastic resisted sit up 5 x 15 Thickest elastic possible to complete all 15 unbroken
Optional: Chin over bar hold Accumulate 3min
U1 Weightlifting:
Thursday 28 November2019
Snatch pull + Snatch
Build to 1+1RM, then 3×1+1 @90%
Clean pull + Clean + Jerk
Build to 1+1+2, then 3×1+1+2 @90%
Front Squat
Build to HS, then 3×2 @85%
