Monday 21/08/17
5 x 5 Strict Press 5 x 100 Single Unders Between Sets Then “Battle Of The Bluff 2014 Event 4 – Triplet
5 x 5 Strict Press 5 x 100 Single Unders Between Sets Then “Battle Of The Bluff 2014 Event 4 – Triplet
5.5km (Approx) Foreshore Trail Run With 6 Intermittent Hill Sprints **Run from Black Rock Clocktower to Masefield Ave pedestrian crossing and back. Hill Sprints:
5-3-1 Back Squat 5 x 300m Ski Erg Between Sets Then 9-7-5 – Squat Cleans @ 185/125lbs – Muscle Ups
8 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups Then For Time – 1 Mile
4-4-4 Sumo Dead Lift 5 x 10 Inverted Row And 5 x 10 Toes To Bar Between Sets Then 21-15-9 – Dead
7-7-7 Push Press 5 x 30sec Hollow Hold Between Sets Then For Time – 30 Wall Balls (All To 10ft) – 25
20 Minutes To Warm Up Front Squat And Double Unders Then 4 Minutes To Find 3 Rep Max Front Squat Then, Straight
5 Rep Max Power Clean (Touch And Go) 5 x 300m Ski Erg Between Sets Then 20 Minute Partner AMRAP – 20
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