Monday 22nd July, 2019

AM SESSION:

Movement:

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

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

Clean:

3 Sets of:
1-1-1

This is a set of 3 singles perfromed as
1 rep, 10s rest, 1 rep and so on

Rest 4:00 Between Sets
______________________________________
Jerks:

3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%

2:00 Rest Between Sets
_______________________
Superset:

3 Sets of:
12 DB Bench Press (for load)
6 Chin Ups (for load)

Rest 60s
______________________________
Deadlifts/ HSPU:

4 Muscle-ups
10 Strict HSPU straight into
4 Deadlifts, 75%
rest 3:00

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

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

1 x ME unbroken Muscle-ups
1 x ME unbroken Kipping HSPU
8 Deadlifts, 75%

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