Thursday – Training

games prep

Strength Training Athletes
A. C&J; 1 x 1+1 & 85%, 1x 1+1 @ 90%, 3 x 1+1 @ 95%, rest 2-4 min
B1. RDL; 3 x 3 @ 100%, rest 30 sec
B2. Box Jumps; 4 x 6, rest 2 min

Maintenance Athletes
A. EMOM for 8 min C&J (full squat) x 2+2 @ 65%
B1. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
B2. Glute-Ham Raise; 3 x 8, rest 30-45 sec

Technique Athletes
A. C&J (work from hang); 1 x 2+2 @ 70%, 3 x 2+1 @ 75%, rest 2-4 min
B1. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
B2. Glute-Ham Raise; 3 x 8, rest 30-45 sec

GWOD
Practice Handstand Walks for 10 minutes
Every time you fall, alternate between
10 Hollow rocks
6 Alternating pistol squats
3 Dead hang pull ups

+

For quality
Dips (strict no kip) 9-1 ladder
Toes 2 Bar (work on strict)

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