MONDAY WORKOUT

Overhead Work 20 Minutes:

3 Sets of:

1 Push Press

1 Push Jerk

1 Split Jerk (NON-dominant leg)

*You must Clean the barbell into position on the shoulder, then perform your 3 Shoulder2Overhead movements. Do not max out, but shoot for around 90% of your 1RM Push Press. Your 20 Minutes will include all of your sets working up to approx. 90%. 

Then, a Chipper that you may have seen before… :-)

"Jackie"

1,000m Row

50 Thrusters (45/35)

30 Pull-ups

**10 Minute Cut-off**

SATURDAY WORKOUT

Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.

Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)



Non-Games Athletes
"Jackie" on 10

1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups

**12 Minute Cut-off**



Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.