5/6 Monday
Fitness/FitCamp
A. Weighted supinated pull-up clusters 2.2.2.2×3; rest 20 seconds/rest 2 min
B. Suitcase carries; 50 meters heavy x4/arm; rest 1 min bw arms
C. “Tabata” sit ups (for max reps in each set, no pacing)
Performance
A. Three sets, not for time, of:
20yd Bear cub crawl
6/leg Glute Focused Split Squats
30 Unbroken Double-Unders
B1. Power Snatch (Mid-Pocket); 3-4 reps x 5 sets, Rest 20 seconds
B2. Tall Box Jumps @ 05×1; 5 reps x 5 (reset on the ground each time before next jump), Rest 3 minutes
C. Front Squat @30X0
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 3 reps
*Set 5. x 3 reps
*Set 6. x 2 reps
*Set 7. x 5 reps
*Set 8. x 5 reps
*Set 9. x 5 reps
*Set 10. x 5 reps
Rest exactly 2 minutes between sets.
INCREASE LAST WEEK’S LOAD BY 5-7% for each set.