Monday 29th July, 2019

AM SESSION:

'Movement'

EMOM 10 (Conditioning Portion)
A - 18/14 Cal Row
B - 18/14 Cal Ass Bike

EMOM 10 (Movement)
A - 30s Monster Walk (Banded Walk)
B - 5/5 Single Leg KB RDL

EMOM 10 (Conditioning Poertion)
A - 18/14 Cal Row
B - 18/14 Cal Ass Bike

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

Clean:

3 Sets of:
1-1-1-1

This is a set of 4 singles perfomed as
1 rep, 10s rest, 1 rep and so on

Rest 4:00 Between Sets
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Jerks:

1 Reps @ 80%
1 Reps @ 85%
1 Reps @ 90%

2:00 Rest Between Sets
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Superset:

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

Rest 60s
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Deadlift/ HSPU:

21-15-9 Reps For Time
Deadlift (225/155 lb)
Handstand Push-Ups

Rest 6:00 Then

For Time:
400m Run
9 Muscle-ups
400m Run
7 Muscle-ups
400m Run
5 muscle-ups

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