Friday 31st May, 2019

AM SESSION:

Back Rack Lunges:

5 x 10 reps (heavier than the previous week)
Rest 2min
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Protocole 2PM Accessory:

5 sets
10 alt. HEAVY front rack box step up
Rest 1 min
100ft Over head walk 2 x 24kg
Rest 2min
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PM SESSION:

Back Squat:

4 sets
4 Reps, 80%

Rest 2:00/3:00 between sets
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Clean and Jerk:

8:00 Hit a heavy single for the day 
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Strict Ring Dip:

3 x 2reps for load
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Clean and Jerk Complex:

Every 1:30 x 10 Sets
1 Clean Pull
1 Power Clean
1 Front Squats
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

70%
This is going to suck
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Clean Pull:

4 x 2 reps, 110%
Each rep with a 2 sec pause at knee then explode

rest 1:00

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