I. Unilateral Strength
A. Back Rack Bulgarian Split Squats- 3 x 8 (52x1 tempo)
- Rest 90s between sets and 30 seconds between sides.
II. Auxiliary Strength
B1. Partner Resisted Pullups- 5 x 3-4 (6-1-x-1 tempo)
B2. Deep Parallette Pushups- 5 x 3-4 (10-2-5-2 tempo)
III. Conditioning (Aerobic Power)
With a continuously running clock:
1 Km Assault Bike
6 Power Snatch 60%
5 Squat Snatch 70%
4 Overhead Squats 80%
- The percentages are based on your squat snatch 1rm.
- To change the assault by to Km, hold down the "stop" button until it beeps, then hold down the "start" button and the "enter" button at the same time until the distance pops up, then arrow down to kilometers.