A. Jumping Drill Warm-Ups:
Single Leg Broad Jump, 3 reps/each side x 3 sets, rest as needed between sets.
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B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 2 sets x 1 rep
- 135 and 145
C. High Bar Back Squat, 6 reps x 2 sets @ 60%, 65% x 5 reps, 70% x 3 reps
-Worked up to 235. Felt much better than the FS did the other day
D. Strict Press, 4 reps x 4 sets. Build to moderate weight, where last rep of 4 is not difficult.
- 135#
E. Clean Deadlift, 4 sets x 5 reps @ 90%
- 255#
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F. 5 Minutes of Airdyne/Assault Warm-Up
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3 Sets of the following
Assault/Airdyne 35 Seconds @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 100
- These were tough. Hit the lactate threshold at around :25 an d had to hold on! Got between 21-25 Cals on each round
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