Wednesday 5th June, 2019

Box Jump:

Establish a max ox jump.

Every 0:30 x 4mins:
1 box jump, 90% above.
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Deadlift:

1 x 3, 70%
1 x 2, 80%
1 x 1, 85%
1 x 1, 92%
1 x 1, 97%
1 x 1, 102%

Build as heavy as possible
If a fail before 97%, 3 x 3, 85%
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Accessories A:

5 x
6 / 6 front foot elevated split squats
Rest 0:30
10 deficit RDL (stood on plates)
Rest as needed.
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Accessories B:

5 x
Max unbroken strict pull ups
20 seesaw bent over rows, 2 x 16 kg KB
Rest as needed.
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Intervals:

10min max effort assault bike
*Retest.

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