15 March

Training Session AM (520a)

A1. 20 GHD

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B1. BB upright rows x10-12

B2. Strict Pull-ups

Rest 2m, x4

2k Bike Erg

C1. Seated SA DB Press (OHD Hold)

8-12

C2. Seated BB Press

6-8

C3. Strict Pull-ups 

Rest 3m,  x3

2k Bike Erg

D1. Kullman

D2. Strict  Pull-ups with Chains

2k Bike Erg

E1. BB Curls 8-10

E2. Incline DB Curls SA

F. Crossover

Total Pullups = 55 Unweighted/48 Weighted 

10-1 = 55

+

Weighted

5-3-5-5-5-5-5-5-5-5

48

Training Session PM (115p)

A. Power Snatch

*95-115-135-155-165-175-185-195-205

B. Back Squat W KBs

185-205-225-245 

*All With 2 Banded Blue KB's

C. Back Squats; 

3x5@155

1x4@205

1x3@255

1x2@275

5x4@295

*Complete