MONDAY 31/05/2021
MAIN WORKOUT
A.
Every 2:00 for 8:00 (4 Sets)
Power clean + Hang Clean + Jerk
*All sets @70% of 1rm P.Clean
*optional clean pulls - (3 x 3 @90%)
B.
Every 2:00 for 6:00 (3 Sets)
Front Squat x 3
*sets @70% of 1rm
SESSION 2
*session 2 must always be completeda few hours prior to or after the main workout.
A.
6 Rounds of
Sprint x 30sec
Rest 2:00 between sets
*90% of last week's effort - Speed/Distance
B.
3 Sets
L-sit full support on rings x 10-20sec
straight into...
Ring dip bottom support x 10-20sec
straight into...
False grip ring pull up hold x 10-20sec
Rest 60-90sec
C.
3 Sets
Band assisted Pistol squat x 10/R
straight into...
Band assisted Pistol squat hold x 10sec/R
followed by....
Band assisted Pistol squat x 10/L
straight into...
Band assisted Pistol squat hold x 10sec/L
Rest 1:00
