Movement Drills
2 Rounds
10 x Spiderman Lunges
10sec x Goblet Squat Hold w/ load
10 x Back squats @ 30%
A) Back Squats (Cluster)
1 x 8 @ 50%
2 x 5 @ 60-70%
1x3 @ 80%
3 x 5.3.2 @ 80-85% (of your 3rm)
- 3min rest b/t sets
B1) Front Rack Rev. Lunges
2 x 5/5- AHAFP
B2) SL DB RDL
2 x 8/8 - With a load you can work through range
Hill / Treadmill Sprints
Complete 3 x 50m, 5 x 30m Hill sprints if working up a hill. w/ 60sec walk back recovery and 3min b/t sets. Working at 85%
OR
Complete 10 x 20sec incline sprints if working on a treadmill. w/ 60sec walking recovery. Increase pace from last week