Training for today -
Friday
1.One arm clean&press -@20kg 5x(1/2/3)
2.Pullups/close grip chins – 9/6
3.Snatch -@16kg 4:00 61 reps
4.Plank/fit ball crunch -1:00/20
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As I remembered the ladders eat up a lot of time - not sure how long I'll include them in this fashon. I may switch to twice a week double ladders Coach Dan Johns style - which is 2/3/5/8 for a total of 20 reps per ladders. Hit that 5 times and there's 100 reps. Tough volume but speedier. Another option is to drop the medium day and just press twice a week with long cycle making up the bulk of lifting. The plus side here is the time it saves to include a bit more leg work, longer runs, or something along the lines of get-ups or windmills. I'll give this all some thought over the weekend. And speaking of volume - Saturday and Sunday will be the last of the heavy volume for this training cycle. I'm looking forward to gaining a bit more fire back into my legs!
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