Wednesday August 15th , 2018

AM SESSION

  1. Power:

Hip Thrusts:

Establish a 3RM

*2sec pause at lock out.

 

B) Power/ speed:

6 x 5 Banded Deadlifts, 60% + band tension.

20 jumping lunges, max height.

20sec max 25ft shuttle sprints.

Rest 2:30

 

C) MED BALL. :

3 x 12 banded KB swings, 24/ 16 + band.

3 Over-head med ball toss for max distance.

Rest as needed

 

PM SESSION

  1. CLEAN FOCUS. :

Starting at 40/ 30, adding 5kg every round.

Build to a heavy single for:

1 x Position Paused Clean Pull (Pausing at the Shin, Knee, Hip for 2sec)

1 x High Hang Power Clean

1 x Push Press

 

Once you fail one rep of the complex, move to:

 

Starting at above weight, adding 5kg every round.

Build to a heavy single for:

1 x Clean Pull

1 x Power Clean

1 x Hang Power Clean

1 x Push Jerk

 

Once you fail one rep of the complex, move to:

 

Starting at above weight, adding kg every round.

Build to a heavy single for:

2 x Power Cleans

1 x Split Jerk

 

*Once you fail 2 reps of the last complex, your lifting session is over.

 

B) FUNCT. :

Establish a 3RM Ring Dip

5 x 3, 85%

Rest as needed.

 

C) WORK:: Sprint Chipper:

30cal Assault Bike

20 Front Squats, 80/ 55

10 Ring Muscle Ups

 

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