Monday 4, August 2014

Skill:

Push up progression still

3x15
Modified
Strict
Plyo
Clapping
Defecit
HSPU

Your level your choice - just get it done

Strength:

Week 1 after hitting our new PR's last week

90% of your 1 rep max

Back squats
Warm up - 10-5-5 at bar-30-40% respectively

Work sets - 5-5-5+ at 65/75/85%

Then

Front squats
5x5

Stabilizer:

50 four way crunches
Side
Side
Top
Bottom

Metcon:

Two brand new moves headed your way today!

3x - 20 min time limit

50m see saw KB walk - AHAP
50 KB swings 24/20kg
50m KB bear crawl - AHAP
50 KB swings 24/20kg