Sunday 03/02/13
In partners 20 minutes to perform as many 400’s as possible. One partner runs while the other partner rests. Then In partners, 10 Minutes to
In partners 20 minutes to perform as many 400’s as possible. One partner runs while the other partner rests. Then In partners, 10 Minutes to
5 x 5 Floor Press 5 x Max L-Sit between sets Then 10,9,8,7,6,5,4,3,2,1 – Front Squats @135/95lbs – Burpees – Chin Ups ** Rest 1
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