Thursday 31/01/13
3 x 3 Deadlift 3 Rep Max Turkish Get Ups between sets Then 3 Minutes – Max Reps Hang Squat Snatch @95/65lbs 3 Minutes –
3 x 3 Deadlift 3 Rep Max Turkish Get Ups between sets Then 3 Minutes – Max Reps Hang Squat Snatch @95/65lbs 3 Minutes –
15 Minutes to find your 5 Rep Max Push Jerk Then 15 Minutes to find your 5 Rep Max Back Squat **Warm up your Back
Warm Up 3 Rounds x – 15 KB Swings – 10 Strict Chin Ups 3 x 3 Power Clean 5 x Max Strict Ring Dips
3 Rep Max Overhead Squat Including a long set aiming for 15 Rep Max on the way up 5 x Max Chest to Bar Chin
2400m Run Then 10 x 80m Sprints ** Sprints performed every 2:30 Remember that due to the Public Holiday on Monday we will only be
15 Minutes to work on a skill / strength / O Lift of your choice. Then 15 Minute Partner AMRAP – One athlete completes 250m
Rest Day Long Weekend Timetable Saturday – 900am, 1000am Sunday – 900am (Outdoors, probably at the track) Monday – 900am Have a fun and safe
Warm Up Front Squat and accrue 30 Strict HSPU Then Perform 2 Front Squat every minute on the minute for 10 Minutes Then 10 Minutes
3 Rep Max Deadlift 10 Rep Max Weighted Push Up between Sets Then 10 Minutes to find your 1 Rep Max Power Clean Then Every