Wednesday August 8th , 2018

AM SESSION

  1. PLYO::

Box Jump Relay, bounding between:

2 x M- 20" F- 18"

2 x M- 24" F- 20"

2 x M- 30" F- 24"

2 x M- 34" F- 30"

Rest as needed.

x 12

 

B) PLYO II:

3 x 2 Drop Jump.

2 straight leg box jump (20/18")

2 depth jumps (3sec pause in catch)

 

C) UPPER PLYO::

6 x 3 paused bench press, 75% (2sec on chest)

10 max effort med ball chest pass

20sec 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 Clean Pull

1 x High Hang Squat Clean

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 Hang Squat 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 Squat Clean

1 x Front Squat

1 x Split Jerk

 

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

 

B) FUNCT. :

1 x Max Unbroken Hollow Position Strict Pull Ups

1 x Max Strict HSPU

-

2 rounds for quality:

20 air squats

50% Hollow Position Strict Pull Ups

20 Walking Lunges

50% Max Strict HSPU

 

C) WORK:: For time:

55 DB Squats, 2 x 22/ 15

55 Cal row

55 Toes to Bar

55 DB Push Jerks, 2 x 22/ 15

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