The principle of specificity means that the adaptation in physical fitness is specific/dependent on the type of training being done. If you would like to increase your cardiovascular endurance then you must train that specific pathway. If you want to get better at pull ups, you must increase the frequency of vertical pulling in your training!
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL
MUSCULAR STRENGTH – CLEANS/POWER DAY!
1. 3-POSITION CLEAN HIGH PULL (HIP, KNEE, FLOOR)- EVERY 90 SECONDS X 8
– BUILD IN WEIGHT ACROSS SETS
2. BROAD JUMP SPRINTS- 4 X 5+ 50 YARDS
METABOLIC CONDITIONING – INTERVAL/TABATA WORK!
20 SECONDS WORK / 10 SECONDS REST
DB CLEANS X 5
PUSH UPS X 5
THRUSTERS X 5
MOUNTAIN CLIMBERS X 5
RENEGADE ROW X 5
*30 SECOND REST BETWEEN MOVEMENTS