COMPETITION

Intention: Strength endurance in the A series, learning to manage fatigue.

Prep: see white board.

Plyometric warm up (5 mins)
1. Double leg plyo to plate – 30sec/20sec rest
2. Plate skater hops- – 30sec/20sec rest
3. Linear 2 to 1 plate- 30sec/20sec rest
Repeat
** Coaches, please watch video

A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps.

Then set the clock for 20 mins. Athletes need to keep lifting 2 reps with 2-3 min rest for the whole 20 mins. Athletes to manage their fatigue and rest breaks.

Encourage athletes to recognise what mobility they need in the rest breaks if any. Also they must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.

A1) BB Deadlift x 2

Beginners
A1) DB/BB deadlift – 5 x 8
A2) Deadbug – 4 x 12
Rest 60

B) For quality reps 2 x AMRAP 7
**If athletes energy systems are taxed after the deadlifts, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series.

1. AMRAP 7
– Alternating DB OH press x 10
– Bench hops x 10
– Bike x 5 cals

1 min rest

2. AMRAP 7
– Renagade rows or plank shoulder taps x 10
– Squat jumps x 10
– Rower x 5 cals