Monday June 4th , 2018

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

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