Fitness

A) E30S x 5 sets each

1: 8 BB or sandbag good mornings

2: 8 DB single arm DB rows L

3: 8 DB single arm DB rows R

4: 20 sec flutter kicks

 

B) E4M x 4-5 sets @ 80-90%:

– 400 or 300m run

– 40 single unders

– 8 DB hang power cleans

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

*Should be 5-10lb heavier than last week (this is the final week)

 

B) E4M x 4-5 sets @ 80-90%:

– 400m run

– 30 double unders

– 3 TnG power cleans

*increase weight on the cleans every set.