Week 6 – Day 28
Warmup:
Run 100m Acceleration
rest walk 90sec x 4-5 sets
*Acceleration means you start slow and by the end of 100m you are running at a high cadence
*NOTE – do not sprint these sets – in coming weeks if you feel good you can go faster – High risk of hamstring strains if you SPRINT and have not been doing this.
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Mobility Focus
Hamstring Pails/Rails x 2mins/side
https://youtu.be/FMEQAHmPgdg
A1) Deficit Snatch Deadlift
3030; 3-4reps; rest 60sec (these are TnG reps but keep eccentric and concentric speed equal) x 3 sets
*pull from 2″ plates
https://youtu.be/nwPFnc7C3WA
A2) Snatch High Pull
4,3,2; rest 2mins
*A1 and A2 loads may be different
https://youtu.be/T_K9GG3A92k
B1) Goblet Loaded Box Pistol
31X1; 3-5/leg; rest 60sec x 3 sets
*choose a lower box this week to emphasize the mobility requirements of the pistol more
https://youtu.be/KUnDRyv7-nI
B2) Banded Single Leg DB RDL
20X0; 6-8/leg; rest 60sec x 3 sets
*increase load from last week
https://youtu.be/WZ0YDYlYY9c
C) Every 5mins x 3-5 sets – Consistent Pacing
35 Double Unders with Weighted Rope
18 Alternating DB Power Snatch 50/35
15 GHD Sit ups
12 Wall Balls 20/14 to 10′
9 Axel Bar Clean Grip Deadlift (Unbroken load)
*Adjust the loads as needed today to complete these sets in the 3-3:30 range every set (consider a 25/15/12/9/6 rep count for the movments)
*use the set range like you did last week
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