*Mike Molloy Nutrition Seminar Here
**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.
1) Every 3:00 x 6 sets:
Sets 1 & 2 – 5 Push Press + 1 Jerk
Sets 3 & 4 – 3 Push Press + 3 Jerks
Sets 5 & 6 – 1 Push Press + 5 Jerks
Warm-up as needed. Build as heavy as deemed fit.
2) Bamboo Bar Bench Press: 4 sets of 12
Rest 2-3 minutes between sets. Heavy as possible.
3) Deficit Deadlift: 3 sets of 3
Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2-3″ deficit.
4) 4 sets of:
21/18/15/12 Unbroken Thrusters 135/95
21/18/15/12 Calories Assault Bike
800m Recovery Jog
No rest between sets. Thruster and Assault Bike should be at a hard effort. Recovery Jog should be done at a goal pace that you are going to maintain for all 4 sets. Run as fast as possible, while still being able to recover through the Run and hit the next round of Thrusters/AB at a hard effort.
5) Max Reps:
90 seconds Clean and Jerk 225/155
90 seconds Rest
60 seconds Clean and Jerk 225/155
60 seconds Rest
30 seconds Clean and Jerk 225/155
30 seconds Rest
Scale to a load you can do a minimum of a rep every 10 seconds.
6) Kettlebell Farmers Carry: 100m @ 203/124
For time. Keep track of attempts to complete.
7) Pendlay Row: 4 sets of 8
Rest 90-120 seconds between sets. Heavy as possible.
8) L-Sit: 6 x :20 ON/:40 OFF
Scale time as needed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE