Monday 27th May, 2019

AM SESSION:

12 Minutes Assault Bike 75% effort

EMOM 12
A - 30 sec Dual KB hollow rock
B - 6/6 Single leg barbell Deadlift
C - 30 sec Monster walk

12 Minutes Assault Bike 75% effort

EMOM 12
A - 30sec Dual KB hollow flutter kick
B - 6/6 Weighted single leg box squat (1 KB)
C - 6/6 weighted step up 2 x 20kg
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PM SESSION:

Push Press:

4 Reps @ 70%
30 GHD Sit-ups
2 Reps @ 80%
30 GHD Sit-ups
2 Reps @90%
30 GHD Sit-ups
8 (or more) Reps @ 70% (this should be unbroken set)
30 GHD Sit-ups
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Olympic Strength Set:

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

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

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

3 Sets
6 HEAVY PENDLAY ROWS
6/6 Single arm standing and braced DB Press
Rest 1:00

add 2.5kg on last weeks lifts
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Work 'Tactile Strength':

For Time:
1000m Concept 2 Bike
5 Deadlifts, 160/110kg
50ft HS Walk
5 Deadlifts, 160/110kg
1000M Concept 2 Bike

No C2 Bike, 30 Cal Ass Bike or 400m Row

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