Wednesday December 04, 2019

AM - WORK
A) Push Press
4 x 1-1, 95% of last weeks heavy double.
Rest 10s between singles
Rest as needed between sets.

B) Volume
3 x
8 banded strict press (barbell)
Rest 20s
12 DB Push Press, 2 x 15
Rest as needed.

C) Hypertrophy Superset
4 sets:
20 seesaw DB Bench Press, 2 x 15
6 / 6 single arm DB Row
Rest as needed.

D) Power Endurance
6RFT:
12 cal row
6 Burpee Box Overs
3 OHS, 80%

PM - WORK
A) Aerobic Session
2 x 4:00 row, @20min pace.
2:00 Rest

Complete 3 rounds: 10 HSPU + 10 KBS
Rest 2:00

2 x 3:00 Row, 20min pace - 0:05/500m.
Rest 1:30

Complete: 3 rounds: 10 T2B + 6 / 6 KB snatch, 16
Rest 2:00

2 x 2:00 row, 20min pace -0:10/500m.
Rest 1:00
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