Warm up:
Same as Monday and Tuesday :-)
2x
Dynamic movements
10 to each side
Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups
Skill/Stabilizer:
Coaches choice
Strength:
Bench Press
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
5x
50 double unders
10 man makers 40/30lbs
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