Performance (Leg focused):
Tip: Unbroken Complex
The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual’s fitness level. When you are in the middle of the heavy breathing conditioning piece, it is easy to take breaks and put down the weight as you get increasingly tired. The unbroken complex challenges your fatigue to remind you of how strong and endurant you are. Hold onto the DB or KB for the entire complex and find a new edge within your conditioning capabilities.
Include BARBELL WARM-UP designed for every Friday:
2 SETS (WITH EMPTY BARBELL):
10 RDL
10 Strict Press
10 Front Squat
10 sec Squatting Quad Clean Grip Hold
10 sec Front Rack Hold
10 sec Front Squat Hold
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up
SET Up:
Station 2 on Half Rack
Station 3 on Rig
Station 4 will be on the floor
Station 1: Unbroken complex (Tester): 10 min
2 SETS
Level 1 32/24Kg
Level 2 24/16Kg
Complete all without putting weight down
200m Run
6/side:
DB Power Clean and Jerk
DB O.H Reverse Lunge
Do Not use KB
Finish both exercises one arm before switching to the other arm.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
Deadlift x 5reps
Deadlift will be seen every 2 weeks. It’s one of the primary exercises of this cycle. It will alternate with the Pause Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.
1 to 2 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Working Sets:
Set 1 – 5 reps
Set 2 – 5 reps – higher weight
Set 3 – 5 reps – higher weight
Station 3: STRENGTH BALANCE: 10 min
3 to 4 Sets
1) 8 Front Rack Rear Foot Elevated Split Squat Right
2) 8 Front Rack Rear Foot Elevated Split Squat Left
Station 4: INTERVAL WEIGHT TRAINING : 10 min
5 SETS
1 Power Clean
1 Hang Power Clean
2 Front Squat
1 Power Jerk
Beginners to use DBs instead of BB