Friday 21st June, 2019

AM SESSION:

Handstand Development:

5:00 practicing HS Hold 
__________________________
Gym Sprint:

5 sets:
5-10 Strict HSPU
1 legless rope climb
1:00 max effort row (275m + is the goal)
Rest 2:30
______________________________________
Core:

1 x Max hollow rocks
3 x 50% reps
Rest as needed to complete reps unbroken.
__________________________________________________________________________
PM SESSION:

Jerk Prep:

5 x 2 Tall Jerks
For quality of movement.
__________________________
Clean Max Effort:

EMOM until failure:
Squat Clean + Jerk
Start at 65% and add 2.5kg each min.

*when you fail to complete the barbell in the min, your lifting session is over.
______________________________________________________________________
Dynamic Pull:

6 x 6 Deadlifts, 75%
Rest 1:30 between.
____________________
Front Squat:

5 x 2, 87.5%
Add 10 banded KB swings in before each set of squats.
Rest as needed.
___________________________________________________
For Time:

'Kelly'
5 rounds for time:
400m run
30 wall balls
30 box overs

CAP, 25mins.

← Back to Blog