Friday 27th September, 2019

AM SESSION:

Squat Clean:

4 x 3-3-2 Reps
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Front Squat:

3 x 2 reps HEAVY

3:00 Rest between sets
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Jerk:

Every 2:00 x 6
3 Heavy Push Jerks
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Superset:

5 Sets
A - 1 L-Sit to Ring Invert + 2 Ring HSPU
B - 12 band Pull-A-Parts

rest 2:00
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PM SESSION:

Functional Work:

2 Rep Max Bench Press

Building to a heavy max
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GHD Back Extension:

4 x 8 reps,

1:30 Rest
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Superset:

3 Sets of:
12 Single Leg DB Deadlifts, 1 x 22/15kg
6 Deficit HSPU

2:00 Rest
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Functional Focused Metcon:

3 Rounds for time:
400m Farmers Run, 2 x 7kg DBs
12 DBall Squats (in hug) 70/50kg
6 Bar Muscle-ups

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