Monday October 28, 2019

20.3 (if repeating)
Reflect on your first attempt
Where can you improve?
How was your pacing?
How did you manage the standatds set?
how was your preparation, did you eat, sleep well.

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

AM WORK
MOVEMENT / ENGINE PREP
MAX AEROBIC POWER 1
1:00 Row
1:00 Rest
x 8 Sets

MOVEMENT
EMOM 12
A - 20 Reverse Lunges
B - 25ft Backwards Bear Crawl
C - On all Fours, Thoracic reach through
D - 5 Inch Works

MAX AEROBIC POWER 2
1:00 Row
1:00 Rest
x 8 Sets

MOVEMENT
AMRAP 5
10 Cal Assualt Bike
Max Unbroken Bar Muscle-ups

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

This is 3 single reps, 10s rest, 3 single reps, 10s rest until you have done 9 reps x 3 sets.

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

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

C) Strict Pull-ups
50 Reps
pull as high as possible (chest to bar)

D) Work
8 Rounds for time:
1000m Cycle
2 Arms only Rope Climbs

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