Monday 20th May, 2019

AM SESSION:

Cardio/ Movement Work:

8 Minutes Assault Bike 80% effort
3 Sets
30 Hollow rock
8/8 Single leg barbell deadlift (slow tempo)

7 Minutes Assault Bike 80% effort
3 Sets
5 Goblet squats @3331 tempo
8/8 single leg glute bridge w/ 3 sec pause at the top

6 Minutes Assault Bike 80% effort
3 Sets
30m monster walk
30sec dual KB hollow body flutter kick
__________________________________________________________________________
PM SESSION:

Push Press:

4 Reps @ 70%
30 GHD Sit-ups
2 Reps @ 80%
30 GHD Sit-ups
8 (or more) Reps @ 70% (this should be unbroken set)
30 GHD Sit-ups
_________________________________________________
Olympic Strength Set:

Every 2:00 x 4 Complere
2-2-1 Power Clean

This is
2 touch and go
10s rest
2 touch and go
10s rest
1rep

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

3 Sets
6 HEAVY PENDLAY ROWS
6/6 Single arm standing and braced DB Press
Rest 1:00
__________________________________________
'WORK' (Tactile Strength):

5 Rounds for time:
8 Strict HSPU
4 Clean and Jerks, 105/67kg
50ft Barbell Walk, 105/67KG

← Back to Blog