Monday 22nd July, 2019

AM SESSION:

Aerobic
*The focus of this session is just for movement and regulating HR (using a monitor if possible), moving consistently over the course of this session. We are progressively adding in 'Open pairings' and 'Open Movements' over the course of these weeks

AMRAP 18:
20 cal Bike erg/ Assault Bike
16 DB hang snatches (alt.), 15
12 Burpee Box Overs
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PM SESSION:

OLY DEVELOP:
(keep this light and focus on form/ speed)
A- Every 0:20 x 4mins:
3 position snatch, pause for 2s in each position.
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B- 4 x 1 + 1, Squat snatch + Non heaving snatch balance.

WORKING:
A- 5 x 1 . 1 Squat Snatch.
(Working sets start at 80%)
B- 4 x 1 + 1 Snatch Pull + Low Hang snatch
(working sets start at 85% of hang)
C- 5 x 3 Back Squat, 80% / Rest as needed.
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Accessories:

3 x
4 / 4 Sliding Single leg RDL
12 Tempo Paused Hip Extensions.
Rest as needed.
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Sprint:

Over the course of this cycle we are focussing on max effort sprints, with recovery. We do expect to see a drop off between rounds- just aim to go 100% each interval.

4 rounds:
10 Toes to Bar
12 DB Plank rows, 2 x 22
40sec max effort bike (assault or bike erg)
Rest 2:00

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