(A) Bench Press
3 Sets x 10
2 Sets x 8
(B) 20min to complete the lot
4 Rounds
400m Run
20 x KB Swings: 24/16
10 x TTB
(B1) 3RM - OHS
EXTRAS
(1) 5 Sets of 1 x Squat Clean + 1 x Thruster
Build in load.
(2) 4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed
A)35,36,37.5 x 10
ReplyDelete41,45 x 8
B) 17ish
B1)37.5kg
A) 75, 77.5, 80, 82.5, 85
ReplyDeleteB) 14:04 rxd then 70 kg
A) 22.5, 22.5, 25, 20, 20, 15kg
ReplyDeleteB) 14:50ish (can't remember exact time)
-12kg KB, knee raises on bar
B1) practiced with dowel and empty bar
A) 34, 35, 36.5, 37.5, 39
ReplyDeleteB) 15:56 Rxd
B1) 45kg
A) 40,50,60,65,70
ReplyDeleteB) 11:52 rxd
B1) 60kg
A)65,65,70(8),67.5,70(7)
ReplyDeleteB)15:09rx
a. 50, 52.5
ReplyDeleteb. 13.31 Rows
b1. Strict Press 45kg
A) 30 35 37.5 38.5 40
ReplyDeleteB) 14.50
Extras
45.5 clean thruster
30.5 snatch ohs