U1 Strength:
Monday 18 November 2019
Deficit deadlift 5 x 5 RPE 7.5-8.5
Strict dip 5 x 5 RPE 7.5-8.5
Single arm bent over row 5 x 5 per arm RPE 7.5-8.5
Tuesday 19 November 2019
Barbell alternating overhead lunge 5 x 5 per leg RPE 7.5-8.5. Rx+ = KB in each hand.
Strict toes to bar 5 x 5 Rx+ = dragon flag
Banded lat pulldown 5 x 15-20
Wednesday 20 November 2019
TBA
U1 Weightlifting:
Thursday 21 November2019
Press to Jerk (pause in catch)
3×2+2 @ RPE 8
Split Jerk (2s pause in catch)
5×2 (75-80%)
Overhead Split Squat
5×5+5
