Off Season: Day 79

Track Session

A.) Bounding 

10 x standing triple jump (demo)

B.) 6 x 300m

Rest 3 minutes between efforts

Technique

C.) Snatch 

EMOM x 6 Minutes: High Hang + Hang Snatch @ 60%

D.) Clean

EMOM x 6 Minutes: 3-Position Clean (Floor, Mid-Thigh, High Hang) @ 60%

Conditioning

E.) “Bane”

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/135)
Burpees over the Bar

Off Season: Day 57

A.) Bounding (demo)

10 x standing triple jump, rest as needed.

 

B.) Sprints (demo)

5 shuttles of: 10 yards and back + 20 yards and back, rest as needed.

C.) Track Session: “Tosh Sprints”

3 Rounds for time of:

200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.