Conditioning Bias
Week 1
Day 1
Warm Up
Bike 500m
10 Single leg RDL
10 Empty bar good morning
Strength
Back Squat Waves
3
-85%
2
– 87%
1
– 90%
3
– 87%
2
– 90%
1
– 92%
Rest ~2-3mins between lifts
Conditioning
Row Pace
6x500m – 2k pace
Rest 1:1
Accessories
3×10 Single Arm Bent over row
3x 10 Muscle Snatch