Monday 2nd September, 2019

AM SESSION:

Core:

Every 0:30 x 5mins:
3 strict toes to bar

Every 0:30 x 5mins
5 kipping toes to bar
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Anaerobic:

Alternate between:

4 full rounds:

A- 45sec window:
3 hang cleans, 60
Max effort cal bike in the remaining.
rest 2:00

B- 45sec window:
8 DB squats, 2 x 15
Max effort ski in the remaining time.
rest 2:00
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PM SESSION:

Chest to Bar:

Mins 0, 1 and 2: 20 second hollow rock, 10 second off, 20 second arch rock, 10 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets): Every minute: 3 straight arm pull up, 3 beat swing, 2 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: 25% +1 of your max effort set. (10 sets).

Aim for maximum quality of movement.
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Develop:

DEVELOP:
(keep this light and focus on form/ speed)
A- Every 0:15 x 3 mins:
1 snatch + 1 OHS.

WORKING:
A- 3 x 1, Snatch, 90%
B- 5 x 1 + 1 + 1, Snatch + Hang snatch + OHS.
C- 4 x 3 snatch balance (for speed)
D- 2 x 2 back squat, 85% / Rest as needed.
E- 3 x 8 Back squat, 70% / Rest as needed.
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SPRINT/TEST:

AMRAP 9:
7 burpee box overs
5 Trusters, 50
3 Rope Climbs

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