Monday 22nd April, 2019

MON- AM:

6 mins on, 2 mins off x 5
Run 1km
ME Cal Row*

*Goal here is consistent run splits and calories over the 5 rounds.
__________________________________________________________________________Snatch:

12min window:
Establish a max for:
1 Hang Snatch + 2 OHS

Every 2:00 x 6
1 round of the complex, 90%
___________________________
Back Squat:

Set 1 - 5 Reps @ 40%
Set 2 - 5 Reps @ 50%
Set 3 - 5 Reps @ 60%

2:00/3:00 Rest Between Sets
___________________________
Accessories:

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 Barbell Step-ups, 16" (pick your load)
B - Posterior Chain
5ft famers walk
5 RDLs,
5ft famers walk
5 RDLs,
5ft famers walk
5 RDLs,
5ft famers walk
5 RDLs,
2 x 32/24kg


Rest 60 seconds X 4 Sets
_________________________
Sport:

3 Rounds DT
12 Deadlifts
9 Hang Cleans
6 Push Jerks

@70/50kg
Every minute that elapses complete 1 rope climb.

 

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