Tuesday 9, July 2013

Skill:

Pistol squats - all week

Strength:

Back squats

5-5-5

AND

3x ME
Strict chin ups - NO kip

Stabilizer:

25 sit ups
15 crunches
1 min plank
11 push ups

Metcon:

21-18-15-12-9-6-3

SDHP
Push jerk

set it up to be 35KG across the board for both men and woman athletes - 6 a.m. class tested this with Kris and Kat taking charge and powering through.  We then decided to drop woman's to 25KG

So weight for men is 35kg and woman is 25kg - unless your Adrienne and she did 35 :-)