Tuesday 08/05/18
Bulgarian Split Squat
5 x 10 EL
Rear Leg Raised
Between Each Set
8-10 Kneeling Arnold Press
8-10 Hollow Band Pull Overs
25 Mins To Complete The Work
3x3 Min Amrap
Run 200m
Then Amrap
1 -
5 Pull Ups
5 Press Ups
10 Squats
2 -
5 Toes To Bar
5 Press Ups
10 Plyo Lunges
3 -
5 Bar MU's
5 Press Ups
10 Squats
Wednesday 090/05/18
5 x + load over sets
1st Pull - 3 sec pause at knee
knee to high hang - 2 Sec Pause
High Hang Clean - 1 Sec Pause
10 Mins Squat Clean
Build To Heavy
3 Pos Squat Clean
Start at High Hang
Aim to be tight in the catch
6 Min EMOM
3 Pos Squat Clean at 75%
15 Min EMOM
1 - 5 KB Clean EA + 20-30 DU's
2 - 10-12 HSPU
3 - 20 Sit Ups
Thursday 10/05/18
Push Press
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
10 SL Glute Bridge EL
10 Kneeling Russian Twists Throw
25 Mins To Complete The Work
In Pairs 8 MIn Amrap
Max Wall Balls
EMOM
5 Burpees
Friday 11/05/18
40 Min EMOM
1 - 12-15 Cal Row
2 - 6 Burpees Over The Box - Double Jump
3 - 10 Thrusters + 30Du's
4 - Rest