Friday August 3rd , 2018

AM SESSION

A) RUNNING:

6 x 400m, 8/ 10 RPE.

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

 

PM SESSION

  1. 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. (to start)

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

 

C) Single Arm Braced DB Shoulder 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

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

 

D) EMOM 21 (alternating):

A - 150m Row

B - 15 AirSquats + 5 Hang Power Cleans, 70%

C - 10 Toes to Bar

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