strength training

Work up to Bench Press 1RM
Then:
6x2 Bench Press @ 80% 1RM (60kg)
Rest 2 minutes between sets
Then:
Work up to Heavy TGU
Then:
4x1 (each side) TGU @ 90% 1RM (24kg KB)
Then:
8x (20sec Sprint/10sec Rest) AirDyne
Rest 2 minutes
8x (20sec Sprint/10sec Rest) AirDyne

IWT

Workout:

1

7x Clean Hi-Pull @ 70% 1RM +

90-sec Row @ 1:45 pace +

2-min Rest

Three Rounds

Then:

5-min intermission (including 3rd-2min rest period above)

 

2

7x Hang Snatch + 5x OHS @ 70% Snatch 1RM +

90-sec AirDyne (15sec Hard/15sec “Less Hard”) +

2-min Rest

Three Rounds

Then:

5-min intermission (including 3rd-2min rest period above)

 3

10x Back Squat @ 60% 1RM +

90-sec Row @ 1:45 pace +

2-min Rest

Four Rounds

Power Endurance

6 Way BB Complex (DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Push-up)

Two sets @ 40kg # (6 reps of each movement)

Two sets @ 70kg (DL) 50kg others # (6 reps of each movement)

Then:

Man-Maker +

30sec Ring Support

10-9-8-7-6-5-4-3-2-1 reps

Then:

P1: 20sec Whip Smash (with medicine ball)

P2: Rest

10 Rounds

"Berserker"

20x Cousins + 60 meter Bear Crawl + 20x Pull-ups +
15x Cousins + 60 meter Bear Crawl + 15x Pull-ups +
10x Cousins + 60 meter Bear Crawl + 10x Pull-ups +
5x Cousins + 60 meter Bear Crawl + 5x Pull-ups
Then:
15x (20sec Work/10sec Rest) FSPP
Player must hold Barbell throughout (even during “Rest”)

See description of the Cousin here: http://www.gymjones.com/schedule.php?date=20051015

Workout:
5 minute Various Carries
Then:
6x (Sandbag Clean + Sandbag Get-up)  32Kg
Then:
Work up to TGU 1RM 24kg KB
Then:
Front Squat @ 60 – 70% 1RM +  40kg
KTE +
30sec Plank
12-11-10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Cool Down