Wednesday 28, October 2015

Warm up:

Same as Monday and Tuesday

Skill:

5 minute double unders
5 minute elevated plank side pulses

Strength:

Strict press
10-8-6 warm up
4-4-4-4 at 85% of your 1 rep max

Metcon:

Happy Belated Birthday to both Coach Markus and Coach Derek who were out of the gym this last week for their birthdays!

22 Deadlifts at 80% of your max - Derek and Markus did 137.5
25 Hang squat cleans 80/60kg - Derek and Markus did 80kg
28 Push press 60/40kg - Derek and Markus did 70kg
30 Back squats at 80% of your max - Derek did 110kg and Markus did 100kg