Monday 17th June, 2019

AM SESSION:

20 Minutes Assault Bike 75% effort

EMOM 20
A - 25ft walking good mornings, 30kg
B - 10 Band Pull-aparts Holding a hollow position
A - 30ft Bear Crawl
B - 10 Plank Rows (Heavy)
__________________________________________________________________________
PM SESSION:

Push Press:

4 Reps @ 80%
30 GHD Sit-ups
2 Reps @ 90%
30 GHD Sit-ups
2 Reps @100%
30 GHD Sit-ups
8 (or more) Reps @ 75% (this should be unbroken set)
30 GHD Sit-ups

**same numbers as week 3, This is building up to the next week.
___________________________________________________________
Olympic/ Strength Set:

Every 2:00 x 4 Complere
4-3-3 Power Clean

This is
3 touch and go
10s rest
3 touch and go
10s rest
3 touch and go

Rest longer if needed. But not so long you fail to complete the session.
________________________________________________________________
Heavy Accessories:

3 Sets
4 RDLS
4 Pendlay Rows
4 Strict Press

rest 2:00 between sets
Its a heavy set for each excercise. You can have different weights or bars.
__________________________________________________________________
Work 'Tactile Strength':

3 Rounds
1 Deadlift, 180/130kg
2 Arms only Rope Climbs
3 Hang Squat Cleans, 110/80kg
4 Strict HSPU 6"

← Back to Blog