Monday July 9th , 2018

AM SESSION

VO2 Max Development

ROW

5:00 Steady Cardio (RPE 2)

5:00 ON 1:00 OFF X 4 (REP 8)

5:00 Steady Cardio (RPE 2)

5:00 ON 1:00 OFF X 4 (REP 8)

5:00 Steady Cardio (RPE 2)

 

PM WORK

SNATCH

Establish a heavy Single in 12mins.

SQUAT

1 x 5, 75%
1 x 3, 80%
1 x 2, 85%
1 x 1, 90%
1 x 1, 95%
1 x 1, 102%
*if you have any more in the tank, take it!

POWER CLEAN

3 x 5 @ 75%

3 x 2 @ 80%

2 x 1 @ 90%

1:00 Max reps @ 75%

1:30 between sets

 

SUPPORT

3 Sets

30 GHD Sit-ups

ME unbroken Ring Dips

 

WORK

2:00 Work / 2:00 rest x 5

15 Pull-ups

15 OHS, @ 50/35lg

Max Cal Assault Bike

← Back to Blog