Monday 3rd June, 2019

AM SESSION:

Cardio Movement:

9 Minutes Assault Bike 75% effort

EMOM 9
A - 30 sec Dual KB hollow rock
B - 6/6 Medicine Ball WoodChop
C - 30 sec Monster walk

9 Minutes Assault Bike 75% effort

EMOM 9
A - 30sec Dual KB hollow flutter kick
B - 10/10 Terminal Knee Extentions
C - 6/6 weighted Rear Foot Elevated Split Squats
__________________________________________________________________________
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
__________________________________________________
Olympic Strength Set:

Every 2:00 x 4 Complere
3-2-2 Power Clean

This is
3 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.
________________________________________________________________
Heavy Accessories:

3 Sets
4 HEAVY PENDLAY ROWS
4/4 Single arm standing and braced DB Press
Rest 1:00

add 5kg on last weeks lifts
__________________________________________
Work 'Tactile Strength':

3 Round for time:
3 Rope Climbs (Legless)
6 OHS, 80/55kg
9 Burpees
12 Cal Assualt Bike

← Back to Blog