Wednesday 5, July 2017

Warm up:

400m run - start with a clock must be under 2:10
Every second over 2:00 = burpee
*SEE coach for exceptions

3x
Partner stretches
Shoulder stretch - on bar
Seated stretch - facing each other
Arm stretch

Ready:

7x
30 sec hollow hold
10 super mans

Strength:

Deadlift
Cycle 4 week 1
*add 15kg from original 1 rep max
5-5-5+
65/75/85% of 90%

Metcon:

NKIB 2017 #1

21-15-9 Deadlifts 85/57.5 or 70/47.5
12-9-6 burpee box jump overs 24/20in
6 min cap

then
12-9-6 hang cleans - weight above
Toes 2 Bar