10.9.15

A. Session Morning


1. Strength

Back Squat

4 sets across 88% x 2-3 reps

2. Skill

3 rnds

1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60% , 3 reps

Rest 90 sec

Wrist wall Handstand or Forearm supported Handstand aim for 3 sets of 60 sec or Partial Wall Handstand Rep  5 (very slow reps)

Rest 90 sec between eforts and use mobility exercises

3. Conditioning

For Time

3 rnds of

7 Chest to bar pull ups
6 bar Muscle ups or 10 ring dips
5 Clean and jerk 70-60/50-40kg
40 du


Rest 6-8 hours



Session 2


Run

Min 1- 8- Zone 2
Min 8-10 Zone 3
Min 10-16- Zone 4 anaerobic threshold
Min 16-17 : walk
Min 17-22: Zone 4
Min 22-23 : walk
Min 23- 27 : Zone 4
Min 27-30 : cool Down