Friday 20th June
NUTRITION COACHING NOW AVAILABLE – 6 WEEK PROGRAM TO KICKSTART YOUR GOALS.
ENGINE SESSION
MIXED MODAL
Every 5mins for 30min:
28 wall balls OR 16 KB goblet squats
21 OH KB swings @ 16/24/32kg
15 no push up burpees to a target/reach
100m run
Aim to hold the same pace across all six efforts, feel free to use most of the 5min for steady paced intervals. Do not go out too hot!!
FUNCTIONAL FITNESS SESSION
For sprint pace:
50 thrusters @ 35/50kg
35/50 cal machine OR 400m run
Rest as needed
For sprint skill:
50 toes to bar (can scale to knee raises or core variant of choosing – aim for something skilful e.g. a V-snap over a butterfly sit-up)
50 OHS squats @ 30/40kg (scale to empty bar if needed)
Fast paced efforts today, these should HURT! Warm up well and ensure your heart rate is high prior to starting. I want you to really go for it today.
STRENGTH SESSION
POWER
7mins build to a heavy snatch of choice (muscle, power, squat, snatch pull)
THEN
EMOM 4min: 3 snatch @ 65% of above
‘MAIN LIFT
Build up to an 8rm bent over row. This is a max lift for the day!
THEN 4 sets of 6 at the 8rm weight
Rest 2min
ACCESSORY SUPERSET
4 sets
10 push press
Max strict pull ups (or lat pull downs or inverted bar rows)
Rest 2min
SUPERSET
6 sets:
5 each arm HEAVY DB/KB rows
10 diamond push-ups
Rest 60sec