AM SESSION:
EMOM 10 (Conditioning Poertion)
A - 19 Cal Row
B - 19 Cal Ass Bike
EMOM 10 (Movement)
A - 30s Monster Walk (Banded Walk)
B - 5/5 Single Leg KB RDL
EMOM 10 (Conditioning Poertion)
A - 19 Cal Row
B - 19 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
This is a set of 3 singles perfromed as
1 rep, 10s rest, 1 rep and so on
Rest 4:00 Between Sets
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Jerks:
2 Reps @ 80%
2 Reps @ 85%
2 x 1 Reps @ 90%
2:00 Rest Between Sets
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Superset:
3 Sets of:
12 DB incline Bench Press (for load)
6 Chin Ups (for load)
Rest 60s
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Deadlifts/HSPU:
4 Muscle-ups
10 Strict HSPU straight into
4 Deadlifts, 75%
rest 3:00
4 Muscle-ups
10 Strict HSPU straight into
2 Deadlifts, 85%
rest 3:00
4 Muscle-ups
10 Strict HSPU straight into
2 Deadlifts, 90%
rest 3:00
1 x ME unbroken Muscle-ups
1 x ME unbroken Kipping HSPU
8 Deadlifts, 75%