Session 1
Warm up - Crossover Symmetry Activation Protocol, lacrosse ball to trap/lat + OH stretch reps, 2 rounds of: 1:00 row + 10 banded face pulls + 10 push ups to bench + lat/pec stretch
Bench Press
6 x 2 reps @ same weight for all sets
6x 4 Strict Weighted Chin Up (Underhand grip)
4 Rounds (Every 7:00 start new set)
400m Run
500/400m Row
400m Run
Session 2
Warm up - couch stretch, spiderman stretch, pigeon stretch, OH Stretch (straight arms on bench, kneeling down), 2 rounds of: calf/ankle stretch + 7 Power Clean + 10 shoulder to OH + 15 air squats (varying stance width and toe angle)
Power Clean and Jerk
-Build up to a heavy single for the day!
-10 x 1 rep Every 0:30 seconds (work on the speed of the transition from the clean to the jerk)
5 Rounds (Every 3:00 start new set)
20/15 Calorie Bike Erg
15/12 Calorie Ski Erg
10 Strict HSPU