Monday 21.09.20

Fitness: 1. Press Cycle Week 5/6:

A. 0 - 10 Min: Build to a 3RM Press (try to hit last weeks 2RM)

B. Push Ups:

12 min: 50% unbroken

14 min: 40% unbroken

16 min: Max Unbroken.

*If you don't have a full Push Up yet, complete 5 x 3, 6 second slow eccentric reps each set.

2. 'Fran'

21-15-9

Thrusters 42.5/30kg

Pull Ups

Compare to 21/1/19

Jason 2.26

Kat B 2.29 Performance: 1. Press Cycle Week 5/6:

A. 0 - 10 Min: Build to a 3RM Press (try to hit last weeks 2RM)

B. Strict Handstand Push Ups:

12 min: 50% unbroken

14 min: 40% unbroken

16 min: Max Unbroken.

*If you don't have a full SHSPU yet, complete 5 x 3, 6 second slow eccentric reps each set.

2. "Friendly Fran"

21 Thrusters (52/38kg)

21 Chest to Bar Pull Ups

*15 min time cap. If you don't have a sub 5 minute Fran yet, do Fran today. Sweat: 40 Min AMREP:

Calorie Echo Bike

Calorie Row

Calorie Ski

1-minute rest

Start at 7/5 reps for the first round and then add a rep each round. Get as far as you can in 40 minutes. You must still rest a minute after each Ski.

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