Tuesday June 12th , 2018

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

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