Wednesday 17, September 2014

Skill:

Double unders
3x50

Strength:

Bench press
Warm up 5-5-3 @ 40/50/60% f your 1 rep max
Work set 3-3-3+ @ 80/85/90% of your 90% of your 1 rep max

Accessory:

Dips

5xME - with no weight
***** if you can DO 8-10 dips unassisted on the rings then you should be doing
5X8 with weight - start light and keep increasing

Stabilizer:

50 evil wheels
50 GHD sit ups

Metcon:

12 min AMRAP
10 KB swings 32/24kg
10 KB upper cuts - each side 24/20kg
10 KB goblet squats 24/20kg
10 KB snatch 24/20kg