Wednesday, May 15
XT
OHS 5 x 3-6 reps 55-75% of 3RM - OT2M
Push Press 5 x 3-6 reps 55-75% of 3RM - OT2M
Clean Deadlifts 5 x 3-6 reps 55-75% of 3RM - OT2M
Suggested build up:
Set 1 - 55%
Set 2 - 60%
Set 3 - 65%
Set 4 - 70%
Set 5 - 75%
-Then-
3-5 sets of Strict or Banded or Weighted Pull-Ups 1-6 reps
OR
Metcon
5 Rounds for consistent times - OT2M
0:00 - Run 200m
2:00 - Row 200/250m
4:00 - Bike 12/15 Cals
6:00 - Rest
*Work should take less than 1 minute per movement, scale distance or calories to stay with within that time frame. The goal of the session is to keep your times as close as possible to the previous rounds. So, pace for 30 minutes instead of 1 minute.