ROW + BACK SQUAT + BACK + ARMS + ABS (JEROME)

500m Row x 3

Back Squat

100Kg x 3

Back

Arms

Abs

SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS (FIRST SESSION WITH JEROME)

400m x 1

200m x 3

Back Squat

100Kg x 3 x 2

Chest

Back

Arms

Abs

SPRINTS + CLEAN COMPLEX + BACK + ARMS + ABS

400m x 1

200m x 2

Clean + Hang Clean

50Kg x 1 x 5

Back

Arms

Abs

SPRINTS + SNATCH COMPLEX + CHEST + BACK + ARMS + ABS

400m x 1

200m x 3

Snatch + Hang Snatch

30Kg x 1 x 3

Chest

Back

Arms

Abs

HCI TRACK TRAINING

HCI Track Training

SPRINTS + CLEAN COMPLEX + BACK + ARMS + ABS

400m x 1

200m x 3

Clean + Hang Clean

50Kg x 1 x 4

Back

Arms

Abs

HCI TRACK TIME TRIALS

60m Time Trials

7:78 / 7:66 / 7:35

BIKE INTERVALS + CHEST + BACK

40 Bike Cal Intervals

Chest

Back