U1 Strength:
Monday 9 December 2019
Overhead barbell lunge 6 x 4 per leg RPE 8-8.5
Strict pull up 6 x 4 RPE 8-8.5
Optional: Oblique training, coach’s choice
Tuesday 10 December 2019
Strict dip 6 x 4 RPE 8-8.5
Pistol squat 6 x 4 per leg
Optional: Bicep curl 4 x 12 RPE 8-9
Wednesday 11 December 2019
Incline bench press 6 x 4 RPE 8-8.5
Ring row 6 x 12 RPE 8-8.5
Optional: Weighted box step up 6 x 6 per leg RPE 8-8.5
U1 Weightlifting:
Thursday 12 December 2019
Tall Snatch + OHS (3s pause in bottom)
3×2+2 @ RPE 8
3 Position Snatch (high hang, hang, low hang)
4×3 (70-75%)
Clean and Jerk
5×2 (70-75%)
