Wednesday August 1st , 2018

AM SESSION

  1. Power:

Hip Thrusts:

Establish a 5RM

*2sec pause at lock out.

 

B) Power/ speed:

6 x 3 jumping back squats, 60/40kg

3 x drop squat to box jump (straight leg)

10sec max 5m shuttle sprints.

Rest 2:30

 

C) MED BALL. :

3 x 20 jumping lunges

5 med ball slam

Rest as needed.

 

PM SESSION

  1. CLEAN FOCUS. :

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

Build to a heavy single for:

1 x Tall Clean

1 x High Hang Power Clean

1 x Squat Jerk

 

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 High Hang Power Clean

1 x Push Jerk

 

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 Power Clean

1 x Split Jerk

 

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

 

B) FUNCT. : Establish a 5RM Ring Dip.

5 x 5, 85%

Rest as needed.

 

C) WORK::

12 ring muscle ups

100 double unders

24 strict HSPU

100 double unders

48 DB Snatch, 22/ 15

100 double unders

96 wall balls

 

*CAP at 20mins.

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