Friday 9th August, 2019

AM SESSION:

Fatigued Bar Muscle Ups
EMOM 10
20 double unders + 1-5 bar muscle ups

*choose a rep range which you can be consistent with across all 10 sets.

rest 5:00

EMOM 10
20 double unders + 3-8 strict HSPU

*choose a rep range which you can be consistent with across all 10 sets.
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Aerobic:

To be completed at 70% inetnsity.

10km for time on the bike erg.

No bike erg?
200cals on assault bike for time.
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PM SESSION:

Strength Phase:

Developmental:
3 x
8 banded goodmornings
3 straight leg box jumps
Rest as needed.

Working:
6 x 6 Deadlift, as heavy as possible.
Aim to work with 75% throughout each set.
Rest 1:00 between.
-
Drop set Back Squats:
A- Establish a 15RM Back squat, aim for 75%
B- 15 Back Squats, (A - 10kg)
C- 15 Back Sqauts (B- 10kg)
Rest as needed to complete this unbroken.
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Intervals:

3 Rounds of
3:00 On 1:00 Off
6 Power Snatches, 40
9 Ring Dips
12 Box Step Overs, 2 x 15

3 rounds of:
3:00 on, 1:00 off
3 ring muscle up
6 double KB Jerks, 2 x 24
9 double KB Deadlift, 2 x 32

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