AM SESSION
A) RUNNING:
12 x 200m, 8/ 10 RPE.
0:30 recovery assault bike, 3/ 10 RPE..
PM SESSION
- 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