Monday October 14, 2019

AM - OPTION A
20,1 REDO
Reflect on your first attempt
Where can you improve?
How was your pacing?
how was your preparation, did you eat, sleep well.

Leave nothing as guesswork
If you are repeating. Repeat with purpose.

AM - OPTION B
MOVEMENT PREP / ENGINE WORK
MAX AEROBIC POWER 1
3:00 Row
2:00 Rest
x 3 Sets

MOVEMENT
EMOM 12
A - 10/10ft Monster Walk
B - 30 Single Leg RDLs
C - 25 Face Pulls
D - 10 DeadBugs

MAX AEROBIC POWER 2
3:00 Row
2:00 Rest
x 3 Sets

MOVEMENT
AMRAP 7
300m Row
ME Ubroken Strict Toes to Bar

 

PM WORK
A) Clean
3 x 2-2-2 Reps
2:00 Rest between Sets

This is 2 single reps, 10s rest, 2 single reps, 10s rest until you have done 6 reps x 3 sets.

B) Split Jerk Work
B1) Strict Press from 'Jerk' Catch Position
4 x 3 Reps
2:00 between sets

B2) Split Jerks
6 x 1 reps
2:00 Rest between reps

C) Handstand Push-up
 2 rep Max Range Strict HSPU

D) Work
Every 2:00 x 6
A - 5 HSPU, @ 50% of above + 12 DB Deadlifts, 2 x 30/20kg

B - 1000m C2 Bike

Alternate between A and B each 2:00 block

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