18/01/02

Strength

Back-squat- (German volume training)
Week 1 (prep week):  10 x 10 @ 45% w/60 sec rest
 Week 2 (prep week): 10 x 10 @ 55% w/90 sec rest
 Week 3: GVT cycle begins: 10 x 10 @ 60% w/90 sec rest
* We will run this program for 8 weeks, this includes
the 2 prep weeks.  
* During the GVT cycle if Athletes complete all
10 sets of 10 reps @ 60% add 5% the
following week, if you don't succeed
stay at the same weight.

Skill practice

10 min's Handstand work
Handstand walk


 
WOD

8 min AMRAP
4- HSPU
8- KB-Swings #20 #32
12- Sit-ups