Friday August 10th , 2018

AM SESSION

A) RUNNING:

9 x 300m, 8/ 10 RPE.

0:45 recovery assault bike, 3/ 10 RPE.

 

 

PM SESSION

A) Overhead Squat: Build up to a heavy 3 for the day

**10:00 CAP

 

B) 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 1 @ 90%

1 x 50% strict Muscle-ups

1 x ME set of push press @ 70%

 

C) Single Arm Incline Dumbbell Bench Press:

5 x 5/5 reps (5each arm)

 

Superset straight into

 

5 Reps Wide armed strict Pull-ups with two second pause at the top of each rep.

Rest 2:00 between sets

 

** Choose weight that challenges you.

 

D) Every 2:00 x 10 rounds Alternating (20 minutes):

A - 200m Run + 7 Toes to Bar

 

B - 12 DB Front Squats + 12 Burpees over the DB's 2 x 22.5/15kg

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