062110-Week 2

D1-W2

AM:
Warmup:
A1: Doubleunders 5 sets of 20; 30 second rest
A2: GHD Hip Extensions 5 sets of 10; 30 second rest
B: 3 rounds of Hip Mobility drills
C: 15 explosive box jumps; go for height. 

Workout (Heavy day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5 
B1: Strict HSPU ladder 1-3
B2: Strict Pullup ladder 3-5
As many ladders in 10 minutes as possible
alternating between HSPU and pullup: 1 hspu, 3 pullups, 2 hspu, 4 pullups, 3 hspu, 5 pullup = 1 complete ladder 
C: GHD Situps unbroken: 20-18-16-14-12-10-8-6-4-2 
rest as needed between sets to ensure they are unbroken  

PM:
5 x 200m Sprints @ 90-95%; 5 min rests