Wednesday 27, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

100 sit ups
50 crunch
25 v-ups

Strength

SEE COACH ABOUT MAXES -

If you have the ability to spend a little extra time the next four weeks - you will not max this week
If you are unable to spend a little extra time then MAX

Bench Press
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add2.5kg)
Maxing - One rep max

Strength

Shoulder Press
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90 % of your NEW 1 RPM (add 2.5kg)
Maxing - One rep max

Metcon

12 min AMRAP
5 HSPU
7 Burpee box jump overs
9 Dumbbell hang squat cleans 50/35lb