Wednesday August 29th , 2018

AM SESSION

 

A) POWER

Hip Thrusts:

Establish a 1RM 

*2sec pause at lock out. 

 

B) Power/ speed

6 x 

5 Jumping Backsquat, 60/ 40 

12 lateral re-bounding hurdles

20sec max 25ft shuttle sprints. 

Rest 2:30 

 

C) Medball

3 x 

10 jumping lunges, 2 x 12/ 8 DBs (farmers position)

6/ 6 lateral med ball slam. 

Rest as needed. 

 

PW WORK

Clean Focus

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

Build to a heavy single for: 

1 x Paused Clean Pull (3sec at the knee) 

1 x Hang Clean 

1 x Strict 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 Power Clean, 2 sec pause at the knee

1 x Push Press

1 x Split 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:

1 x Power Clean

1 x Push Jerk 

1 x Split Jerk 

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

 

FUNCT.

Establish a 1RM Ring Dip 

-

5 x 1, 85% 

Rest as needed. 

 

WORK

For Time:

75 Cal Row

50 Thrusters, 60/ 40 

25 Ring Muscle Ups 

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