Monday January 7th, 2019

MON- AM:

Movement:

LUNGE MATRIX:
10 rounds:
3 x forwards lunges (R)
3 x Lateral lunges (R)
3 x reverse Lunges (R)
3 x forwards lunges (L)
3 x Lateral lunges (L)
3 x reverse Lunges (L)
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Progressive Fatigued Movement:

21 min Max Effort Row.

At 3:00
15 Clapping Push Ups
12 Samson Lunge

At 6:00
15 Clapping Push Ups
12 Samson Lunge

At 9:00
12 Pike Push Ups
10 Front Rack Lunges, 60/ 40

At 12:00
12 Pike Push Ups
10 Front Rack Lunges, 60/ 40

At 15:00
09 HSPU
08 OH walking lunges, 75/ 50

At 18:00
09 HSPU
08 OH walking lunges, 75/ 50

At 21:00
Go home, eat, rest and be ready for our PM strength session.
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MON-PM

Back Squat:

1 x 2-2-1 @ >80%

This is a max set of the complex of:
2 Squats, Rest 10 seconds, 2 squats, Rest 10 seconds and then 1 rep.

The goal is to complete 5 reps heavier than you could without the micro break.
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Squat Snatch:

1-1-1

This is a heavy set of 3 (10 seconds rest to reset between reps)
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Accessories:

3 Sets:
2:00 BANDED MARCH (20lb Wallball)
2 Rounds of:
5 Strict Chin-ups (Supinated)
5 Strict Dips
Rest 2:00 between sets
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Work (SPRINT):

5-4-3-2-1
Rope Climbs
Front Squats, 110/80kg

*Barbell taken from the floor.

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