TEESSIDE

In Lee's Athlete days he featured strongly in Europes Regional, Here's an article featuring Lee on the scouting report, highlighting his potential performances. The article features some of the fittest individuals in Europe at the time. European Scouting Report General Warm Up  Scap Pulls | Squats | Dynamic Drills Medball Cleans | Wall Ball | Kipping Pull Up WOD "Whigs" 5 Rounds for Time: 2 Medball Complex 15 Pull Ups 300m Run Medball Complex = 5 Medball Cleans 10 Wall Balls @ 9 | 6kg Time Cap = 27 min Scaling and Modifications: *Weight as needed *Reduce Wall Balls: 8 *Reduce Pull Ups: Done in 2 sets *Banded | Jumping | Ring Rows *Reduce Run: 200m *Machine Equivalents

3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar  1 High Hang Muscle Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* Day 1 - Snatch A.] Snatch 3 x 1 @ 75% *Rest 2 min between sets* B.] Snatch Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Snatch Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Front Squat 3 x 5 @ 75% *Rest 2 min between sets* 3 Rounds 20 Scap Press 10 I's , Y's and T's 20 Banded Good Morning Primer @ empty bar  1 High Hang Muscle Clean 1 Hang Muscle Clean 1 High Hang Power Clean 1 Hang Clean 3 Front Squats *Repeat for 2 sets* Day 2 - Clean and Jerk A.] Clean and Jerk 3 x 1 @ 70% *Rest 2 min between sets* B.] Clean Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Clean Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Overhead Squat 3 x 5 @ 65% *Rest 2 min between sets*

For this strength cycle, the focus will be on developing maximal strength with volume in the secondary lifts. Some lifts will have a tempo, ensure on the giant sets you take the muscles close to fatigue. RIR = Reps in Reserve. This means for a giving weight you should feel like you could do an additional 3 reps Day 1 Pull  Suggested Warm Up 10 Empty Bar Bent Over Row 10 Empty Bar Deadlift x 3 A.] Bent over row [Same weight as last week] 4 - 4 - 6 - 8 [222X] [3 RIR for each set] *Rest 2 min between sets* B.] Deadstop Deadlift [Same Weight as last week 8 - 6 - 4 - 4 [3 RIR for each set] *Rest 2 min between sets C.] Giant Set 1 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 4 Rounds 10 Double DB | KB Row 10 Inverted Row 10 GHD Sit Up or Strict Leg Raise 1 min Strict Pull Ups | Legless Rope climbs [Can be banded Pull Ups] *Rest 2 min between Rounds* D.] Giant Set 2 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 4 Rounds 10 Close Grip Bar Curl 10 Seated Incline DB Curl 10 Hammer Curl *Rest 2 min between Rounds* Day 2 Leg  Suggested Warm Up 10 Empty Bar Back Squat 10 Empty Bar Front Rack Reverse Lunge x 3 A.] Front Rack Reverse Lunge [Same weight as last week] 4 - 4 - 6 - 8 [3 RIR for each set] *Rest 2 min between sets* B.] Back Squat [Same weight as last week] 8 - 6 - 4 - 4 [3 RIR for each set] *Rest 2 min between sets C.] Giant Set 1 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 4 Rounds 10 Landmine Hack Squat 10 Double KB | DB RDL 10 Cycle Goblet Squat *Rest 2 min between Rounds* D.] Giant Set 2 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 4 Rounds 10 Double KB|DB Suitcase Reverse Lunge 10|10 Goblet Split Squat 10 GHD Back Extensions *Rest 2 min between Rounds* Day 3 Push Suggested Warm Up 10 Empty Bar Strict Press 10 Empty Bar Bench Press x 3 A.] Bench Press [Same Weight as last week] 4 - 4 - 6 - 8 [3 RIR for each set] *Rest 2 min between sets* B.] Strict Press [Same Weight as last week] 8 - 6 - 4 - 4 [3 RIR for each set] *Rest 2 min between sets C.] Giant Set 1 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 4 Rounds 10 Double DB Reverse fly 10 Seated Arnie Press 10 | 10 Landmine Press *Rest 2 min between Rounds* D.] Giant Set 2 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 4 Rounds 10 Inverted Row | Ring Row 10 DB Bench Press 10 Lying DB tricep Extension *Rest 2 min between Rounds*