Thursday 16, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

3x
Descending push up ladder 6-1
6 push ups hold for a count of 6 in the bottom, then 5 push ups with a 5 count hold in the bottom and keep it going down to 1
Max effort chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Deadlifts

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

40-30-20-10

Sumo straight leg deadlifts 60/42.5kg
KS swings 24/16kg
Push ups