Strength

Push Jerk

Work up to a heavy set of 5 then reduce by 10% for one more set of 5

Strict Press

10 x 3 at about 80% of 1RM

Accessory work

Pull Ups 5 x sets of about 80% of your max set

DB/KB Upright Row 5 x 10

Dips 5 x sets of about 80% of your max set. If over 10 reps, do weighted dips

Banded rows 4 x 60 second for max reps

Conditioning

Workout from Aerobic Capacity (Chris Hinshaw) This is a continuous workout where your ‘rest’ is only the easy pace interval parts. There are 9 total 100m sprints. Your focus is on this part of the workout. You pick your easy pace!

Focus on form. Intensity should not be 100% but over 93% in order to maintain form on the 100 meter sprints.

200m run at easy pace; 100m sprint

400m run at easy pace; 100m sprint

600m run at easy pace; 100m sprint

800m run at easy pace; 100m sprint

1000m run at easy pace; 100m sprint

800m run at easy pace; 100m sprint

600m run at easy pace; 100m sprint

400m run at easy pace; 100m sprint

200m run at easy pace; 100m sprint

Total 5900 meters