Monday December 23, 2019

AM - WORK
A) Intervals / Gymnastics:
8 rounds:
0:30 hard assault bike
0:30 Rest

Rest 2:00

EMOM 8
4-8 HSPU, strict.
*Add or reduce range to suit the rep scheme.

Rest 2:00

x 2 rounds

PM - WORK
A) Primer:
3 x
2 depth jumps
2 broad jumps
10 russian KBS, 24
Rest as needed.

B) Backsquat:
12min:
Establish a heavy double.

Aim to reach 102.5% of week one.

C) Backsquat Drop Set:
4 x 2, 85%
1 x ME, 80%
Rest as needed.

(% based from your 2RM)

D) Clean:
EMOM 20
1 squat clean.

Barbell starting at 65%, add 5kg every minute until you establish your max.

If you do establish your max before 20mins, Drop 10kg and hit EMOM 1 rep for the remaining time.

E) Work:
3 rounds for time:
1 rope climb
7 OHS, 40
14 Box Overs, 20"

Rest 3:00

3 rounds for time:
1 Peg board
3 OHS, 60
7 Box Overs, 24"
← Back to Blog