Friday 10th May, 2019

AM Session:

Rowing:

2000m Row@7-8/10
Rest 90s
x 2

Rest 5 mins

1km Row@7-8/10
Rest 60s
x 3

Rest 5

500m Row@8-9/10
Rest 30s
x 5
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PM Session:

Snatch Dynamic:

EMOM 4
3 Squat Snatches, 77%
Rest 2:00 and add load.

EMOM 4
2 Squat Snatches, 82%
Rest 2:00 and add load.

EMOM 4
1 squat snatches, 92%
Rest 2:00 and reduce load for round two.

x 2 rounds.
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Overhead Squat:

build to a heavy 5 reps
build to a heavy 3 reps
build to a heavy 1 rep
repeat
rest 2:00 between sets
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Accessories:

Superset (move from A into B)
3 Sets
A - Unilateral Work
10 rear foot elevated lunges
2 x 24/16kg KB's in front rack
(stood on 1 x 20kg plate, step forwards)

B - Posterior Chain
Compled of:
8 RDLS
4 PENDALY ROWS
70/50kg

Rest 60 seconds
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Sport:

AMRAP 12
15 Power Snatches, 35/25kg
30 Double Unders
15 Power Snatches, 35/25kg
15 C2B Pull-ups

after 1 complete round,
add 10kg to the bar
Round 1 - 40/30kg
Round 2 - 50/40kg
Round 3 - 60-50kg
and so on...

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