Warm up / Preparation:
- Run 400m
- A-skip x 10 + lunge step x 10 + squat hop x 10
- 30 seconds skipping as fast as you can
- 3 inchworm push ups – 5 squats – 10 jumping jacks
- leg swings + any other stretches or ROM you need
Strength Component: Bench press
- Warm up set of 10 reps at a manageable resistance. Work on form.
- 3 x 7 @ a resistance where you can complete all 7 reps 3 times. You should not require assistance until the last rep or 2 of the 3rd set
- After each set: 5 single arm DB rows each arm + 3 pull ups
Workout: Complete 2 rounds of
- 6 hang cleans
- run 200m
- 10 push ups
- 10 KB swings
- 5 box jumps / rock jumps
- 5 burpees
- easy jog 100m
Core Strength:
- 25 sit ups – 1 min plank – 25 sit ups
Notes:
I like having lifting and running within the workouts. I like it because it adds lots of variety to the workouts. Plus, running is great cardio. Running really gets your heart rate up, so it’s good to have low tempo exercises in the workouts as well. I find it’s easy to keep your focus on the lift.
Mondays are a lot tougher than any other day because the weekend is my time to relax, therefore meaning I haven’t done much in a few days. Also, the energy in the room is a tired feel.
Brett's Fitness Blog 