Monday February 18th, 2019

MON- AM:

Assault Bike Week 01

2 mins on, 1 min off
x 6

1 min on, 30s off
x 8

30s on, 15s off
x 10
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MON- PM:

Olympic Lifting:

1 x Unbroken Ring Muscle Ups

2 x 5 Snatches, 70%
8/ 5 ring muscle ups
2 x 4 Snatches, 75%
8/ 5 ring muscle ups
2 x 3 Snatches, 80%
8/ 5 ring muscle ups
2 x 2 Snatches, 85%
8/ 5 ring muscle ups

*not touch and go. Rest between sets. Aim for a squat snatch for each rep, not for time!
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Volume Sets:

3 sets:
3 snatch high pulls + 3 muscle snatches, AHAP.
Every 0:20 x 1 min
1 seated box jump
Rest as needed.
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Overhead Squat:

8 x 2 Reps, 80%
2:00 Rest

Complete 8 / 4 strict hollow pull ups between rounds.

The focus here is speed.
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'Sport':

3 Rounds for time:
400m Run
15 Overhead Squats, 50/35kg
15 Burpee box overs

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