PRACTICE – UB PULL / VERTICAL PUSH – WK 2/4

Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.

Prep: see white board – plus shoulder big 3, agility ladder drills – 2-3mins

Plyometric/agility tri set – 3 sets (10 mins)
A1) Box jumps x 5
A2) Split hops x 5ea 
A3) Lateral ski jumps x 10ea
Rest 60-90 sec
** Regress box jumps to step ups/Split hops to reverse lunge to knee drive/lateral ski jumps to curtsy lunges

3 sets
B1) BB/DB strict press x 8-10 @3011
B2) Standing banded plank x 30sec 
Rest 60 sec
**athletes should do a light warm set of B1

C) 2 x AMRAP 5
Working in pairs – P1 is the timer, P2 does exercise until P1 gets back

1. AMRAP 5
P1 – Goblet squats
P2 – Run 100m (timer) **run out to end of black fence around property and back

Rest 60s

2. AMRAP 5
P1 – DB reverse lunges
P2 – Farmers carry 100m (timer) **use sled track ‘up and back’ x 5