Tuesday June 26th , 2018

AM SESSION

HIP DEVELOPMENT

POWER

A - 5 Jumping Backsquats, 65%

Rest 0:30 then into

20Jumping Airsquats

3:00 Recovery Walk

 

B - 3 Sets

8 Hip Thrusts, 90% of last 10rm

8 Banded KB Swings, 24/16kg (Russian)

Max Unbroken Clapping Push-ups

2:00 Run between Rounds at 75% effort

 

PM SESSION

BENCH PRESS

Heavy double for the day

then

2 x 5 @ 75%

1 x ME @ 75%

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 3 Pendlay Rows

 

WORK

AMRAP 7

15 OHS @ 50/35kg

50 Double Unders

20 DB Snatch @ 22.5/15kg

50 Double Unders

15 Muscle-ups

50 Double Unders

 

rest 4:00 x 3

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