AM SESSION
VO2 Max Development
ROW
5:00 Steady Cardio (RPE 2)
5:00 ON 1:00 OFF X 3 (REP 8)
5:00 Steady Cardio (RPE 2)
5:00 ON 1:00 OFF X 3 (REP 8)
5:00 Steady Cardio (RPE 2)
PM SESSION
SQUAT
3 x 5 @ 75%
3 x 2 @ 80%
2 x 1 @ 90%
1 x ME @ 75%
1:30 between sets
POWER CLEAN
Every 2:00 x 10
3 Power Cleans + 3 Front Squats + 3 Jerks
**Loading around 75% but build if possible.
SUPPORT
AMRAP 10
20 Push-ups
2 Rope Climbs (arm only)
WORK
2:00 Work / 2:00 rest x 5
5 Deadlifts @ 110/80kg
10 HSPU (strict)
10 Pull-ups
Max Burpees