Friday August 31st, 2018

AM SESSION 
RUNNING
10 x 300m, 8/ 10 RPE.
0:45 recovery assault bike, 3/ 10 RPE.
**RPE is perceived effort - 1 = no effort 10 = end of the world 
https://www.sbfitnessmagazine.com/articles/rate-perceived-exertion-scale/

PM WORK
OVERHEAD SQUAT
Build up to a heavy 3 for the day
**10:00 CAP

PUSH PRESS
1 x ME set of strict Muscle-ups
3 x 3 @ 75%
1 x 50% strict Muscle-ups after each set
2 x 2 @ 80%
1 x 50% strict Muscle-ups
1 x 2 @ 90%
1 x 50% strict Muscle-ups
1 x ME set of push press @ 70%

SINGLE ARM DB BENCH PRESS
5 x 5/5 reps (5each arm)
Superset straight into
3 weighted supinated pull-ups.
Rest 2:00 between sets
** Choose weight that challanges you.

WORK
20 Min Assault Bike, Every 2:00 alternate between:

A - 3 Clean + 3 Front Squats, 70/50kg

B - 10 Triple Unders + 10 Ring Dips
**scale triples to 30 double unders if needed... (then spend 10:00 practice afetrwards... LEARN YOUR SKILLS)
**score is calories acchieved after 20 minutes

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