Day 1
Team Series Workout 6
GHD Work: 3-5 Sets, 10-15 Reps Each
Back Ext.
Hip Ext.
Reverse Hyper
Sit-Up with 25/15
Day 2
3 Sec Paused Front Squat:
3×3 @ 70%
5 Sets: Cap @75%
1 Hip Clean
1 Hang Clean
1 Clean
*Rest 2 Min
10-15 Min Mobility Work:
Target Hamstring, Thoracic Spine, Shoulder Complex
Day 3
Bench Press 5×5
*Challenging Wt. Across Sets
*Cap @80%
Superset:
Bent Over Row 5×10
Ring MU x 1 ME Set, 4 x½ ME Reps
Core Circuit: 4 Sets
1 Min GHD Sit-Up *No Hyperext.
1 Min Wt. Reverse Plank
Running Accessory:
5 Sets
Sprint 200m
Walk/Jog 100m
Day 4
Restoration Workout:
5 Sets @ Submax Pace
20 Cal Row
1 Min HS Walk for Distance
1 Min DU for Reps
GHD Work: 2-3 Sets
Reverse Hyper x 20 reps
Razor Curl x 10 reps
10-15 Min Mobility
Target Hip Flexor, Quad, Abdominal Area
Day 5
Overhead Squat 3×3 @50%
Snatch Balance 3×2 @50%
Block Snatch (Knee)
4×2 @70%
5 Intervals:
Bike 12/10 Cal
12 Toes to Bar
10-15 Min Mobility
Target Shoulder Complex, Thoracic Spine, Rotator Cuff
Day 6
Team Series 7
Day 7
OFF
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