Thursday 8, June 2017

Warm up
100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

 Ready
7 minutes
100 mountain climber e/s
100 flutter kicks e/s

Strength
Deadlift
Cycle 3 Week 1
5-5-5+
65/75/85% of your 90% your NEW 1 rep max
*You NEED to add another 5kg to your 1 rep max  from the start of the program - so your 1 rep max is 100kg - today it is 110

  Metcon
15 push jerks 3/4 body weight
5 rope climbs
12 push jerks
4 rope climbs
9 push jerks
3 rope climbs
6 push jerks
2 rope climbs
3 push jerk
1 rope climb

****If you are not doing rope climbs, your push jerk needs to be RX, or as HEAVY as you can go for sets of 3