Friday 26th July, 2019

AM SESSION:

6 x 1k Row
2:00 Break between efforts

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

During Breaks alternate between.
Break A
1 Round of DT
Break B
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

8 Reps @ 75%
8 Reps @ 77%
8 Reps @ 80%

rest 2:00 Between Sets
Each rep can be single reps reseting with each Rep
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Push Press:

2 Sets, 3reps @ 80%
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:

3 Rounds of
3:00 On 1:00 Off
42 Double Unders
21 Push press, 40/20kg
15 Bar Facing Burpees

Rest 6:00

3 Rounds of
3:00 On 1:00 Off
12 Triple Unders
9 Thrusters, 60/40kg
6 Muscle-ups

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