Wednesday December 11, 2019

AM - WORK
1k Row @ 24SPM
2:00 Rest completing 70% number of HSPU reps

1k Row @ 26SPM
2:00 Rest completing 1 Round of DT, 70.50kg

1k Row @ 28SPM
2:00 Rest completing 70% number of HSPU reps

1k Row @ >28SPM
2:00 Rest completing 1 Round of DT, 70.50kg

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The HSPU reps is based on your total round achieved in XX week 1, death by HSPU.
If you hit 8 Rounds then it's 4 Muscle-ups

If you missed the death by HSPU
Complete the rowing and then complete the 'death by' for future use.

 

PM - WORK
A) PlyoMetric Primer
Establish a max height for:
1-1 Box Jump
rest 5-10s between singles.

B) Barbell Aerobics
Clean: Barbell Aerobics.
5 x
3 tempo, paused clean pull
3 tall cleans
3 squat cleans.
*add load each set.

Keep the focus on quality throughout.

C) Weightlifting : Clean Work
5 x 1 + 1 clean + hang clean, 85%
3 x 3 - 3 - 3 Power clean, 77-82%
4 x 3 floating clean pull
5 x 3 Dead stop front squats (AHAP)

D) Work
AMRAP 14
9-15-21
Thrusters, 40/30kg
Pull-ups

Remaining time LADDER up in sets of 3:
3 Thrusters, 60/40kg
3 Bar Muscle-ups
6-6-9-9-12-12 and so on until CAP

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