Tuesday 17th June
NUTRITION COACHING NOW AVAILABLE – 6 WEEK PROGRAM TO KICKSTART YOUR GOALS.
ENGINE SESSION
LACTATE
90seconds on/30seconds off for 10 rounds:
AD, Bike, Row or Run
Goals: AD = 18/25 cals Row/Bike = 24/30 cals Run = 250m
If you finish in under 90seconds you get extra rest. The Goal is to have paced efforts so use most of the 90sec to get the work done.
FUNCTIONAL FITNESS SESSION
For quality reps:
35 hang power clean @ 30/40kg
40 box jump onto and over
30 push ups (can sub for HSPU)
100 double unders/ x 2 single skips
30 push ups (can sub for HSPU)
40 box jump overs
35 shoulder to overhead @ 30/40kg
Focus on moving well today, not on your time. I want to see full ROM in all movements and focusing on the most efficient way possible to move.
STRENGTH SESSION
POWER
7mins build to a heavy jerk
THEN
EMOM 4mins: 3 jerks @ 65% of above.
MAX LIFT
8 sets of 4 heavy strict press
Rest 2min (aim to hold the same load for all sets)
ACCESSORY 1
4 sets of 10 bent over rows (barbell or dual DBs/KBs)
Rest 2min
ACCESSORY SUPERSET 2
4 sets:
10-15 strict form plate raise @ 10/15kg
8-12 DB or barbell shoulder press
Rest 90sec
MIDLINE
Accumulate 3min in a hollow hold