Monday June 18th , 2018

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

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