Friday 14th June, 2019

AM Session:

Back Racked Lunges:

5 x 6 reps (heavier than the previous week)
Rest 2min
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Protocole 2PM Accessory:

3 sets
6 alt. HEAVY front rack box step up
Rest 1min
100m Farmer carry 2x32/24kg
30 seconds hollow hold
Rest 30 seconds
30 seconds hollow rock

Rest 2min
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PM Session:

Back Squat:

DELOAD WEEK
5 sets
5 Reps, 65%

Rest 2:00/3:00 between sets
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Clean and Jerk:

8:00 Hit a heavy single for the day 
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Strict Ring Dip:

3 x 3reps for load
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Clean and Jerk Battery:

Every 1:30 x 10 Sets
1 Clean Pull
1 Power Clean
1 Front Squats
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

70%
This is going to suck
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Clean Pull:

5 x 2 reps, 110%

rest 1:00

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