AM SESSION
HIP DEVELOPMENT
POWER
A - Hip Thrusters, 10rm
B - 5 Sets
10 banded kb swings, 24/16kg
3 seated box jumps @ 75% height of above
10 Hip thrusts @ 75% of above
2:00 banded march
2:00 run recovery between sets
PM SESSION
STRICT PRESS
Heavy double for the day
then
2 x 5 @ 70%
1 x Max Unbroken Reps 70%
1:30 between sets
PULL-UPS
1 x ME Chest to Bars
Every 2:00 x 5
complete 50% number of reps achieved in max set
SUPPORT
5 x 5 Pendlay Rows
WORK
AMRAP 12
25 Cal Row
15 Power Snatch @ 60/40kg
10 Bar Muscle-ups
rest 4:00 x 2