Alchemical Training
Strength & Conditioning6 sessions per week
Must use App app to view and log training
Team Training
A
Seated Broad Jump
4 x 2
B
Machine Hip Thrust
8, 10, 10, 10
C
Smith Machine Incline Press
3 x 12
D
rear foot elevated split squat
3 x 10
E
Pull Up - Neutral Grip
3 x 12
F
cable crunch
3 x 12
5k Werk
A
1-2mi WU 400m x12 *45s rest* 1mi CD
Easy Run
A
easy 5 miles or 40-45min easy run
Easy Run
A
easy 5 miles or 40-45min easy run
A
Barbell Flat Bench Press
8, 10, 10, 10
B
Barbell Overhead Press - Standing
3 x 8
C
T-Bar Row
3 x 12
D
single arm dumbbell row
3 x 12
E1
Dumbbell Bicep Curl
3 x 12
E2
Cable Tricep Pushdown
3 x 12
Tempo
A
2mi WU 3mi tempo (~90% 5k) 1mi CD
A1
Dumbbell Jump
4 x 4
A2
Band Assisted Jumps
4 x 6
B
Barbell Back Squat
8, 10, 10, 10
C
Machine Seated Leg Curl
3 x 12
D
Smith Machine SL RDL
3 x 8
E
Machine Calf Raise
3 x 12
F
Hinge Cable Rotation
3 x 10
LONG RUN
A
8-10 easy/mod
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