Friday 19th July, 2019

AM SESSION

Row:

4 x 1k Row
2:00 Break between efforts

Pace Row at M: <3:50 F<4:05

During Breaks complete
Break 01
1 Round of DT
Break 02
6 Muscle-ups
Break 03
1 Round of DT
Break 04
6 Muscle-ups
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PM SESSION

Preparation:

3 Sets
12 Banded Face Pulls
8/8 Bottoms Up KB Press

No rest between sets
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Power Cleans:

Max Unbroken Touch and Go Reps @ 70%

Then 4 Rounds
50% No of reps above Power Clean (T&G)
ME unbroken HSPU
Rest 2:00 between Rounds
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Push Press:

2 Sets, 5reps @ 75%
1 Set, Max unbroken Reps @ 75%
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Superset:

3 Sets
A - 8 Wide Grip Pull-ups
B - 6-8 Ring Dips

60s rest between sets
can add load.
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Power Endurance Work:

3 Rounds of
2:00 On 1:00 Off
6 DB Cleans, 2 x 22.5/15kg
9 Push-ups
12 Pistols

Rest 6:00

3 Rounds of
2:00 On 1:00 Off
3 Muscle-ups
9 Deadlifts, 100/120kg
24ft Handstand Walk

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