Wednesday August 22nd , 2018

AM SESSION

  1. PLYO::

Box Jump Relay, bounding between:

2 x M- 24" F- 20"

2 x M- 30" F- 24"

2 x M- 32" F- 28"

2 x M- 36" F- 30"

Rest as needed. x 12

 

B) PLYO:

3 x 5 KB cleans, 2 x 32/ 24

3 x max effort broad jumps (rebounding)

Rest as needed.

 

C) UPPER PLYO::

6 x 3 Push Press, 75% (2 sec pause in the dip)

10 Med Ball Push Press, as high ass possible.

25sec ME Arms only assault bike

Rest 2:30

 

PM SESSION

  1. CLEAN FOCUS. :

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

Build to a heavy single for:

1 x 2 position paused clean pull (Shin & High hang)

1 x High Hang Squat Clean

1 x Front Squat

1 x Thruster

 

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 Squat Clean

1 x Low hang Squat Clean

1 x Thruster

 

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

 

Starting at above weight, adding kg every round.

Build to a heavy single for:

1 x Squat Clean

1 x Thruster

 

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

 

B) FUNCT. :

1 x Max Unbroken Strict Hollow Chest to Bars

-

21 HSPU

75% Max Reps Strict C2B

15 Strict HSPU

50% Max reps Strict C2B

09 Strict Deficit HSPU

25% Max Reps Strict C2B

 

C) WORK:: For time:

100ft HSW

50/ 40cal row

25 Bar Muscle Ups

50/ 40cal row

100ft HSW

 

CAP at 20mins.

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