Friday 26th July, 2019

AM SESSION:

Working:
Establish a 3 rep max Pull Up
4 x 3, 85%
rest as needed.

Progressive:
4 sets:
15 Pike Push Ups
12 Feet Elevated Pike Push Ups
9 HSPU
Rest as needed between each.
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Aerobic:

3 full rounds, moving at a consistent pace:

400m run
50ft Double DB OH Walk, 2 x 15
30sec Hollow Hold

400m run
15 Ring Push Ups
15 Ring rows

400m run
10 Beat swings
0:30 Ring FLR Hold
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PM SESSION:

Strength Phase:

Developmental:
3 x
5 / 5 sliding RDL
12 Jumping Lunges
Rest as needed.

Working:
5 x 3 Deadlift, as heavy as possible.
*This is an oppertunity to push for 80-85%% for each single. Do not establish a new PR, even if each rep feels easy, this will come over time. Cap this at a max of 85%.
-
Drop set Back Squats:
A- Establish a 25RM Back squat, aim for 55-65%
B- 25 Back Squats, (A - 10kg)
C- 25 Back Squats (B- 10kg)
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Interval Sport:

2:00 on, 1:00 off x 9
5 Burpee Box Overs
3 Chest to Bar
1 Snatch, 50

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