S&C

Back Squat 3×5

Strict Press 3×5

[rest 5 min]

10 Rounds (30 sec rest between rounds)

3 Hang Power Cleans

1 20yd Short Shuttle

*First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Remember the goal is maximal efforts on the run so do not rush through the shuttle drills at half speed. Max effort is the goal.

Endurance

Tabata

20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!

Run: Use a treadmill, set at 10-12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!