Friday 23rd August, 2019

AM SESSION:

8 x 50/40 Cal Assualt Bike
2:00 Break between efforts

60-70RPM on the bike

During Breaks pick two of the following
A - 2 Rope Climbs
B - 1 Peg Board
C - 25ft Handstand Walk
D - 6 Deficit HSPU
E - 6 Box Overs
F - 6 D-Ball Over the Shoulder
G - 1 Rounds of Macho Man

**Suggested to pick 1 strength and 1 weakness.

Final Week of this format, ALL IN!
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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:

8 Reps @ 75%
6 Reps @ 82%
2 Reps @ >90%

Rest 2:00 Between Sets
Each rep can be singles, resetting on each one.
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Push Press:

2 Sets, 1reps @ 90%
1 Set, Max unbroken Reps @ 80%
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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 or reps on Last Week
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Power Endurance Work:

4 Rounds of
2:00 On 1:00 Off
200m Run (At the start of each 2:00)
then AMRAP
4 Burpees Over the Bar
4 Touch and Clean and Jerks, 80/60kg


Rest 6:00

4 Rounds of
2:00 On 1:00 Off
AMRAP
25ft Handstand Walk (At the start of each 2:00)
1 Rope Climb
then AMRAP
Power Snatches, 80/60kg

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