Friday December 13, 2019

AM - WORK
A) Assault Bike
Based around week 1's assault bike test.

Divide your cals by 10 (to make this an EMOM), minus one cal.

Use this as an EMOM 8
'X' cals on the bike
rest 3:00 x 2

Example:
I hit 100cals.
100/10= 10.
10-1cal is 9.

EMOM 8
9cals
rest 3:00 x 2.

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

B) 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 10
7 thrusters, 35kg 
7 C2B Pull Ups
7 Hang snatch, 35kg
7 T2B

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