Friday 9th August, 2019

AM SESSION:

6 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.
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PM SESSION:

Prep:

3 Sets
12 Banded Face Pulls
8/8 Bottoms Up KB Press

No rest between sets
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Power Cleans:

6 Reps @ 77%
6 Reps @ 80%
6 Reps @ 85%

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

2 Sets, 1rep @ 90%
1 Set, Max unbroken Reps @ 75%
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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
3:00 On 1:00 Off
6 Power Snatches, 60/40kg
9 Ring Dips
12 Box Step Overs, 2 x 16/12kg

Rest 6:00

3 Rounds of
3:00 On 1:00 Off
3 OHS, 80/60kg
6 Bar Muscle-ups
9 Box Jumps, 34/30"

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