1. Z-Health Neural Warm up
2. 5 Minutes TGU's 24Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 3 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 3 rungs per ladder
5. Swings, 32Kg, 10 reps per minute every minute, 12 minutes
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
I will shortly do swings every session with the 48Kg Kettlebell as I want to maximise my hip power for snatches. I will vary the intensity on my heart and lungs with the reps I do each minute or varying the time of each working set.
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