Mob Session #1

A. Shoulder – Internal rotation

B. Hip – Banded

C. Hip – Extension

Session #1 – Aerobic Power Intervals

A. Practise cycling C2B Chin ups

B. 6 to 9 Intervals of 2 minutes on : 2 minutes off

200m Run
AMRAP
5 C2B Pull ups
5 Burpees

• To determine number of intervals go by feel OR (better?) after minimum 6 intervals continue until HR doesn’t recover to < 140 between the intervals

Mob Session #2

A. Shoulder – Internal rotation

B. Shoulder – OH position

C. Hip – Extension

Session #2 – Weightlifting + Strength Aerobic Method

A. Power Snatch – 6 x 2 @ by feel (for heavy quality)
- NO Touch and Go

B. Snatch RDL (below knee) – 5 x 3 @ 75-90% snatch, TEMPO 3111 (3 sec down : 1 sec hold / up / hold)

C. Back squat – Strength – Aerobic Method

C1. 3 − 4 x 3 reps, ascending sets, as heavy as possible, 2 − 3 minute rest between sets

Immediately after C1, Set up and do C2

C2. 3 − 5 x 8 − 10 reps @ 45 − 55%+ 1RM, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds between sets
- Be strict with the tempo