1. Z-Health Neural Warm up
2. TGU's 5 minutes 24Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 4 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 4 rungs per ladder
5. Swings, 24Kg, 20 reps per minute every minute, 10 minutes
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
After recent discussions on the Dragon Door Forums I believe that a good swing benchmark would be to achieve 1000 swings in 40 minutes with a given weight which breaks down to 25 swings per minute. It is something that I might well look at doing in the future.
Other discussions have shown that it can be a good idea to shoot for 50 sets in Kenneth Jay's VO2 protocol (15:15) starting at 6/6 repetitions with the given weight.
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