Session 1: Engine
Every 4 for 32 (8 sets): Run 400m
- Pick a goal time that is 1-2 seconds faster than last week's average. Your goal is to hit that number every run, without any drop off.
- Next week is the last week of this specific progression. Stick with it.
Session 2: Weightlifting
A. Clean Grip Stiff Leg DL: 3-4x5 @90% (of clean)
- Do 3-4 sets depending on how your posterior chain is feeling.
B. Muscle Clean: 3 x 4 AHAP at a working weight
- Heavier than last week
Session 1 or 2: Gymnastics
C. Muscleup + Strict Dip: 5x4-6 (rest 90-120s)
D. Wall Marches: 3x45s
- With your nose and toes touching the wall, practicing shifting your center of gravity from arm to arm and then begin performing shoulder taps.