Wednesday, 11 May 2022 // Heavy Day

Strength: Sumo Deadlifts

5 Sets For Load:

12-10-8-6-4

- Build in Weight Each Set; Start With a Moderate Load For The Set of 12 And End With a Heavy Load For The Set of 4

- Athletes Should Aim to Start Around 60% of 1RM And End at 80-85%

- Rest 2:00 Mins Between Sets

Conditioning: 2RFT (20 Minute Time Cap)

800 Meter Run

50 Push-ups

5 Rope Climbs

Post-Workout Skill Work:

3 Sets -

20 GHD Hip Extensions

20 GHD Back Extensions