Friday April 12th, 2019

FRI-AM:

Rowing:

1000m Row@7-8/10
Rest 60s
x 4

Rest 5 mins

500m Row@8-9/10
Rest 30s
x 6

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FRI-PM:

Snatch Dynamic:

EMOM 4
3 Squat Snatches, 75%
Rest 2:00 to add load.

EMOM 4
2 Squat Snatches, 80%
Rest 2:00 to add load.

EMOM 4
1 squat snatches, 85%
Rest 2:00 to reduce load for round two.

x 2 rounds.
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Overhead Squat:

Heavy Set of 5 For the day
Then
3 x 5reps @ 85% of aboves heavy 5
3:00 Rest between sets
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Accessories:

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 x KB front racked reverse lunges, 2 x 24/16kg
Standing on 10kg plate (so you step off plate)
B - Posterior Chain
12 Barbell RDL's, 60/40kg add load if possible

Rest 60 seconds
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Sport:

50 Squats, 20kg
10 Bench Press
40 Squats, 20kg
8 Bench Press
30 Squats, 20kg
6 Bench Press
20 Squats, 20kg
4 Bench Press
20 Squats, 20kg
2 Bench Press

Barbell - M - Bodyweight / F - Bodyweight minus 20%

 

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