Monday 24th June, 2019

AM SESSION:

10 Minutes Assault Bike 75% effort

EMOM 10
A - 25ft walking good mornings, 30kg
B - 10 Band Pull-aparts Holding a hollow position

10 Minutes Assault Bike 75% effort

EMOM 10
A - 30ft Bear Crawl
B - 10 Plank Rows (Heavy)
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PM SESSION:

Push Press:

4 Reps @ 75%
30 GHD Sit-ups
2 Reps @ 85%
30 GHD Sit-ups
2 Reps @95%
30 GHD Sit-ups
8 (or more) Reps @ 70% (this should be unbroken set)
30 GHD Sit-ups

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

Every 2:00 x 4 Complere
3-3-3 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.
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Heavy Accessory:

3 Sets
6 RDLS
6 Pendlay Rows
6 Strict Press

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

3 Rounds for time:
15 Toes to Bar
12 KB Deadlifts, 2 x 32/24kg
9 KB Cleans
6 KB Jerks

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