Monday, December 16, 2013

MONDAY

(A) In 10min find a Heavy load for the complex
1 x Power Clean + 1 x Push Press + 2 x Push Jerks (No Split)
THEN @ 75% of that, perform 1 lift
EMOTM x 10


(B) 21-15-9
OHS - 35/25/20kg
Over the Bar Burpees

THEN
Run 400m (at recovery pace) This should take ALMOST twice as long as your fastest 400m run time. Focus on lowering your heart rate whilst still moving above the pace that you would normally walk anywhere.



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4 comments:

  1. UnknownDecember 16, 2013 at 5:54 PM

    A)35kg
    75% 27kg

    B) 22.5kg OHS
    9.40
    400 metre run completed as a snail would!

    ReplyDelete
  2. AzzaDecember 16, 2013 at 6:15 PM

    (A) WORKED ON MOBILIZING & STRICT RING ROWS

    (B)21-15-9
    OHS @ 30KG
    SIT UP GET UPS/JUMP OVER BAR
    400 RUN

    ReplyDelete
  3. KeirenDecember 17, 2013 at 10:23 AM

    A) 32.5kg ----> 26kg

    B) 20kg OHS
    11:57

    run @ 3min pretty much exactly 2x my fastest of 1:35

    ReplyDelete
  4. Josh MerciecaJanuary 20, 2014 at 1:57 PM

    A) 75kg; 60kg EMOTM
    B) 8:58 @ 40kg (stepped over bar)

    ReplyDelete

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