Monday 10/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L seated band row (green)

Even sets:

– 16 alternating seated DB piston press

– 8/side banded chops (high to low – red)

B) E6M x 3-4 sets:

– 400m row

– 8 DB hang squat cleans

– 12 push-ups

– 24 single unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high hang, hang, 2” below knee)

Sets 3-4: 2 position clean (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

B) E6M x 3-4 sets:

– 500/400m row or 1000/800m bike

– 5 squat cleans @ 70% of A

– 15/12 push-ups

– 30 double unders