Friday August 17th , 2018

AM SESSION

A) RUNNING:

12 x 200m, 8/ 10 RPE.

0:30 recovery assault bike, 3/ 10 RPE..

 

 

PM SESSION

  1. Overhead Squat:

Build up to a heavy 1 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 @ 75%

 

C) Single Arm Dumbbell 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 3:00 x 7 rounds (21 mins):

14/10 Cal Assault Bike

8 Clean and Jerks, @ 60/40kg (unbroken)

4 Bar Muscle-ups

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