Monday 12th August, 2019

AM SESSION:

Movement:

EMOM 10 (Conditioning Poertion)
A - 20/16 Cal Row
B - 20/16 Cal Ass Bike

EMOM 10 (Movement)
A - 30s Monster Walk (Banded Walk)
B - 5/5 Single Leg KB RDL

EMOM 10 (Conditioning Poertion)
A - 20/16 Cal Row
B - 20/16 Cal Ass Bike

EMOM 10 (Movement)
A - 10 Alt Leg Toes to Bar
B - 5/5 Alt arm DB Press, 15/10kg
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PM SESSION

Clean:

3 Sets of:
1 rep Max Lift (1 attempt at each Lift)

Rest 4:00 Between Sets
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Jerks:

2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 90%
3 x 1 Reps @ +90%

2:00 Rest Between Sets
_______________________
Superset:

3 Sets of:
12 DB Incline Bench Press (for load)
ME Unbroken Kipping pull-ups

Rest 60s
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Deadlift/HSPU:

4 Muscle-ups
10 Strict HSPU straight into
4 Deadlifts, 80%
rest 3:00

4 Muscle-ups
10 Strict HSPU straight into
2 Deadlifts, 90%
rest 3:00

4 Muscle-ups
10 Strict HSPU straight into
2 Deadlifts, 90%
rest 3:00

1 x ME unbroken Muscle-ups
1 x ME unbroken Kipping HSPU
2 Deadlifts, 90%

This is the last week of this format.

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