Monday 24, November 2014

Paleo challenge has ended - I know weigh ins need to be done so come see me or Derek
Great job guys!

Warm up -

By now, your coaches are comfortable and running you through your own group warm up everyday - REMEMBER please don't be late to class, and if you are - burpees!

Skill:

Bar muscle up progression

Strength:

Beginner -

Hang clean 5x3
*start at 50%
*catch in the hole

Intermediate -

Pause dip + split jerk 4x2
*start at 65% of 1 rep max

All -

Front squat 3x5
*start at 70%

Metcon:

KB swings

5x
10 KB swings
3 bent over barbell rows - palms out 60/42.5kg
15 KB
3 rows
25 KB
3 rows
50 KB

OR

10x
3 snatch 60/42.5
7 front squats