U1 Strength:
Monday 9 September 2019
Back squat 6 x 4 RPE 8.5-9
DB/KB bent over row 6 x 6 RPE 8
Strict HSPU 4 x 4-8
Tuesday 10 September 2019
Bench press 6 x 4 RPE 8.5-9
Hang power 6 x 4 RPE 7
Dragon flag 4 x 2-4
Wednesday 11 September 2019
Deadlift 6 x 4 RPE 8.5-9
Shoulder taps 6 x 12-16
Strict pull ups 4 x 8-12 RPE 8
Saturday 14 September 2019
Superset x 8:
1: 3 Back squats (RPE 8-9)
2: 6 Atlas stone to shoulder (AHAP)
3: 10m yoke carry (2.5-3x bodyweight)
4: Rest 2-3min
U1 Weightlifting:
Thursday 12 September 2019
slow clean pull + slow pull power clean
x2+2
Split jerk
x2
Overhead squat
x5
x3
