GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 sets with an empty barbell
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
*rest as needed
WEIGHTLIFTING STRENGTH
10-35 minutes
Speed Pull Sumo Deadlift (10 X 2)
* 60%
* 60 second rest between each set. Reset after each rep
* 60 second rest between each set. Reset after each rep
Seated Box Jump (3 X 5)
* rest 60 seconds between each set
* scale will be explosive jumps from the bottom of the squat
* scale will be explosive jumps from the bottom of the squat
METABOLIC CONDITIONING
35-55 minutes
400 Meter Run
20 Power Snatch @50 of OHS (95, 65)
20 Overhead Squats (95, 65)
400 Meter Run
15 Power Snatch
15 OHS
400m Run
10 Power Snatch
10 OHS
* scale is Front Squats in place of OHS
* 18 minute cap
20 Power Snatch @50 of OHS (95, 65)
20 Overhead Squats (95, 65)
400 Meter Run
15 Power Snatch
15 OHS
400m Run
10 Power Snatch
10 OHS
* scale is Front Squats in place of OHS
* 18 minute cap
ACCESSORY
KB Reverse Lunges: 3 x 6 each Rest 60s.