Monday 26th August, 2019

AM SESSION:

Threshold Test 02:

10min max effort assault bike

Rest 6:00

2 x 5:00 assault bike Rest 3:00

On the 5:00 rounds, aim to reach 50% of your 10min max effort test.
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Push Press:

Testing:
10min Window:
Establish a 3RM Push Jerk

Working:
4 rounds:
15 Toes to bar
1 rope climb
3 Push Jerks, 85% (of the 3RM)
Rest 1:30
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Clean Work:

Development:
This is our technical focussed set.
3 x
3 tall cleans
3 Power cleans w/ 3 sec pause in the catch

Working Set:
A- Every 0:30 x 10mins
1 Power clean, w/ 2 sec pause in the catch, 85%

B- 6min window:
Establish a heavy single Power clean

This 6:00 window follows directly from A.
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Accessories:

3 x 3 Clean Pulls w/ 5sec eccentric
3 x 12 DB reverse lunges
3 x 5 / 5 SL RDL

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