Wednesday January 23rd, 2019

WED- AM:

4:00 Max effort Bike.
25 'unbroken' wall balls
1:00 Max Effort Ring Muscle Ups.
Rest 1:00

4:00 Max effort Row
25ft HSW
1:00 Max Effort C2B Pull Ups
Rest 1:00

4:00 Max effort Run.
15 DB Hang Cleans, 2 x 22/ 15
1:00 Max Effort Toes to Bar
Rest 1:00

x 2 rounds.

To continue on from week one, we are developing the fatigue factor to your gymnastic testing more- replicating common pairings and testing your resilience, lactic build up and abillity to recover. 
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WED- PM:

Deadlift:

Establish a 9 rep max for the day

12:00 CAP

This is one unbroken set.
DO NOT COMPRAMISE FORM
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Working Sets:

3 Rounds
5 Rep at aboves loading
18 Strict Handstand Push-ups
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Character Building:

THRESHOLD
30/25 cal Row
20 Hang Snatch @ 30/20kg
Rest 1:00
x 4 Rounds

Rest 4:00 Then

PAIN
40 Burpee Step Overs for time: 2 x 22.5/15kg

Rest 4:00 Then

HOLD
400m Famers walk, 2 x 24/16kg KBs
each break complete 20 Burpees (there and then, io dont care if its raining)

The goal is reduce the rate of perceived excertion or pain over the week, Increasing tolence.
Don't let your mind get in the way of what your capable of.

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