Wednesday December 18, 2019

AM - WORK
A) Push Press
2 x 5, 82.5%
2 x 3, 87.5%
5 x 1, 95%

This is based from your 2RM established on week one.

B) Volume:
Shoulder Volume:
3 rounds:
5 strict press, 75%
Rest 20s
10 DB push Press, 2 x 15
20s OH DB Hold, 2 x 15
Rest as needed.

C) Super Set:
4 x
3-5 Tempo Ring Dips (32X0)
8-10 Chinese Plank Rows (22x0)
12-15 Ring Push Ups
rest as needed.

 

D) Power Endurance:
AMRAP 7:
3 Bar Muscle Ups
7 Power snatch, 25
25ft OH Walking Lunges, 25

PM - WORK
A) Aerobic Session:
Aerobic session:
1 x 8:00 row
Rest 2:00

EMOM 7
Strict HSPU
Choose your reps.
Be consistent.

1 x 8:00 row
rest 2:00

EMOM 7
Kipping HSPU
(Open standard)
Choose your reps.
Be consistent.

1 x 8:00 row

8:00 row is paced around your 20min max row (week one). This is broken into consistent pacing of your average /500m. -3s from your 20min average.

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