TGIM – let’s get to work!
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Weightlifting:
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. Strict Press – 8RM + 2×8@90%
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Conditioning:
A. Afap
50 push-ups
50 front squats 95/63
50 Pullups
Rest 8-10 min
B. Emom X 24
Minute 1: 15/12 calorie row
Minute 2: 15 burpees over the rower
Minute 3: 15 heavy wall balls 30/20
Minute 4: rest
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becomplete:
1. Db sa row 8-10 reps X 4 sets
2. Barbell Pendlay rows 5×5 ascending
3. 75 banded Scap squeezes – break up how u want
4. 4 X 15 weighted ghd situps
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Running Programming:
Session 1
-30 minute run as:
10 min easy build
12 min as 30 sec fast – 30sec easy
8 min cool Down
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Performance:
Weightlifting:
A. Back SqT – 3RM + 2×3@90%
#
Conditioning:
A. Afap
50 push-ups
50 front squats 95/63
50 Pullups
Rest 8-10 min
B. Emom X 24
Minute 1: 15/12 calorie row
Minute 2: 15 burpees over the rower
Minute 3: 15 heavy wall balls 30/20
Minute 4: rest
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becomplete:
1. Db sa row 8-10 reps X 4 sets
2. Barbell Pendlay rows 5×5 ascending
3. 75 banded Scap squeezes – break up how u want
4. 4 X 15 weighted ghd situps