Wednesday 30/09/2020

Sep 29

Session 1

Part A

Every 2:00 for 10:00 (5 sets)

Front Squat x 3 @87%

Part B (Aerobic Endurance)

Emom For 20:00

M1: Bar Muscle up x 4-8

M2: Row x 8-16cal

M3: Devils Clean x 4-8 @2x22,5/15kg

M4: Assault bike x 8-16cal

Part A (Strength and Power)

Every 2:00 for 8:00 (4 sets)

Hang Clean x 3,3,2,2 @73%

Part B (Strength)

4 Sets of

A: Deadlift (snatch grip) x 4 *Maintain speed and mechanics

B: Barbell half moons x 10

C: Suitcase Carry x 20m/each