Strength
1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO
Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.
1b) 5X3 Pendlay Rows - heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO
More Strength
HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Conditioning
Choose one…
Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
clean pull- 135, 145, 145, 145, 145. Really activated the hamstrings.
ReplyDeleteP. Row- 165 x5
Split Press- 110, 115, 125, 135, 145(2)
HPPS- 2x5@240; 2x3@255; 3x1@275. Felt good.
Runs: 1:14; 1:24; 1:27; 1:35. Rest 1:1 these hurt. Usually 'dead legs' show up 2nd or 3rd lap of the 2nd 400m. I had them sart of the 3rd lap of the FIRST 400m.