Monday June 25th , 2018

AM SESSION

VO2 Max Development

ROW

5:00 Steady Cardio (RPE 2)

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

5:00 Steady Cardio (RPE 2)

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

5:00 Steady Cardio (RPE 2)

 

PM SESSION

SQUAT

4 x 20reps @ 55%

4:00 rest between sets

 

POWER CLEAN

3 x 5 @ 75%

3 x 2 @ 80%

2 x 1 @ 90%

1:00 max reps @ 75%

1:30 between sets

 

SUPPORT

1:00 max rope climbs

rest 2:00 x 3

 

WORK

2:30 Work / 1:30 rest x 5

5 Deadlifts @ 110/80kg

10 HSPU (strict)

10 Pull-ups

Max Burpees over the box

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