Super Youth
(A) Deadlifts - Warm Up to 75% of your 1RM then perform 5 reps, then 3 reps @ 85% then 1+ reps @ 95% &
(B) In teams of 2 10min AMRAP-10 Hang Power Clean 20 Pullups 10 Latteral Partner Burpee
Beginner/Intermediate
(A) Floor Presses 5-5-5-5-5
(B) In teams of 2 20min AMRAP-10 Hang Squat Clean 50/35 20 Pullups 10 Latteral Partner Burpee
Advanced
(A) Deficit Deadlift 3-3-3-3-3 & Floor Presses 5-5-5-5-5 *Perform Floor Presses in between Deadlift sets
(B) In teams of 2 20min AMRAP-10 Hang Squat Clean 50/35 20 Pullups 10 Latteral Partner Burpee
*At anytime of your choosing during the AMRAP you must have both completed 1 x 800m run. You must be finished your run before the 20min cap or there is a 50 rep Burpee Penalty. Only 1 athlete can run at any time and can only run when they are about to start Hang Squat Cleans. Partner B must hold the bar in the rack after completing 10 hang squat cleans until their teammate gets back.
Focus-(A) As heavy as possible, 5 flat sets. (B) Communication, Effort, Spirit
(A)
ReplyDeleteBenchpress Week 3
5 @ 33kg
3 @ 35.5 kg
5 @ 38kg
Est. 1RM 45.5
Actual 1RM is 45
(B) Partnere'd with Lachie
3 rnds + 48
Solid epic workout!
What a workout last night, summer is going to be hell!
ReplyDelete(A) Deficit DL @ 65, Floor Press @ 16
(B) Teamed up with Tas - we were the only two there!!
HSC @ 33.2
Unbanded pullups!!
We got the 800m runs out of the way early - 3:40
I think we got through 3 rounds - but I think we were doing 20 lateral burpees?? I'm confused!