AM SESSION
VO2 Max Development
ROW
5:00 Steady Cardio (RPE 2)
3:00 ON 1:00 OFF X 3 (REP 8)
5:00 Steady Cardio (RPE 2)
3:00 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%
1:30 between sets
POWER CLEAN
EMOM 21
A - 5 Power Cleans
B - 5 Front Squats
C - 5 Jerks
**barbell loaded at same weight for all 3 movements.
Loading around 70% but build if possible.
SUPPORT
3 Rounds not for time:
2 L-Sit Legless Rope Climbs
12 Revers lunges, front foot elevated on 20kg plate.
Double rack KBs for load.
WORK
1:00 Work / 3:00 rest x 5
10 Pull-ups
Max Burpees