Wednesday 21/6/19 adv str wk5

AM

RTW 60′:
90″ row
1′ FLR
90″ ski
30″ hollow rocks
90″ aab
30″ single unders
30″ active hang
90″ run
1′ DBSCLOHL

HR = 132/157

PM

A1. Deadlift
1 x 8, rest 2 minutes before A2 = 190
1 x 6, rest 2 minutes before A2 = 195
1 x 4, rest 2 minutes before A2 = 200 all no belt
A2. Push press – 3 x 1, rest 2 minutes before A2 = 118/120/120
B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Back rack walking lunge
1 x 10 / side, rest 2 minutes before B2 = 105
1 x 8 / side, rest 2 minutes before B2 = 110
1 x 6 / side, rest 2 minutes before B2 = 113
B2. Push press – 3 x 4, rest 2 minutes before B1
C. Alternate C1 and C2
C1. Single arm DB row – 4 x 10 / side @ as heavy as form and tempo allow (aim to beat your result from week 1), tempo 1011, rest 1 minute before C2 = 51/51
C2. GHD raise – 4 x 6, tempo 2011, rest 1 minute before C1 = 6/6/6

No time to finish sets

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Wednesday 21/6/19 adv str wk5

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