Friday August 24th , 2018

AM SESSION

A) RUNNING:

7 x 400m, 8/ 10 RPE.

1:00 recovery assault bike, 3/ 10 RPE. ..

 

 

PM SESSION

  1. A) Overhead Squat:

Build up to a heavy 5 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 2 @ 90%

1 x 50% strict Muscle-ups

 

C) Single Arm Braced DB Shoulder Press:

5 x 5/5 reps (5each arm)

 

Superset straight into

 

5 weighted supinated pull-ups.

Rest 2:00 between sets

 

** 'braced press has non working hand holding onto rig. Choose weight that challenges you.

 

D) 21 min Assault Bike Every Min alternate between:

A - 4 Box Step Overs, 2 x 22.5/15kg DBs

B - 4 Toes to Bar + 2 Bar Muscle-ups

C - 1 Cleans, 80%

 

**score is calories achieved after 21 minutes

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