PBP Athletes getting together for 12 Days of Christmas at CF Southborough
Am
A. :30 sprint on Ab x 5; rest 3 min between
B. Front SqT Cluster 2.2.2 x 5 sets building to max - rest :15 between sets @31X1 for all reps
Pm
A. @110% as a race - try going head to head against partners and have some fun
7 wall balls 30/20 to 10'
6 fwd bounding jumps 30/24
* set these up in a row and clear for athlete
5 muscle ups
4 Burpee box jump overs (30/24)
3 DB Manmakers 50/40
2 legless rope climbs 15'
1 clean and jerk @255/153-163 *or approx 80-85%. This needs to be heavy but make able for the athlete.
Rest 7-10 min between x 3 races
* have a start mat and finish mat. Stop watch style :-)
B. 400m reverse sled drag - bodyweight
C. Accessory Work
Not for time
3x20 reverse hyper at 25% of back squat
4 x 1 min plank holds ; ascending
Plate - around the worlds 10-12 reps each direction
5-7 min of scap work
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