Super Youth
(A) Bench or Floor Press & Weighted Strict Pullups-Find a New 1RM
(B) In teams of 2 30-24-18 Deadlift, 800m Run Relay
(A) Bench or Floor Press & Weighted Strict Pullups-Find a New 1RM
(B) In teams of 2 30-24-18 Deadlift, 800m Run Relay
Beginner/Intermediate
(A) Bench or Floor Press & Weighted Strict Pullups-Find a New 1RM
(B) In teams of 2 30-24-18 Deadlift 100/70kg, 800m Run Relay
Advanced
(A) Banded Deadlift - 3-3-3 No Heavier Than 45% 1rm Of Your Standard Deadlift Is To Be Loaded. If you are experienced in these, then increase band tension.
(B) In teams of 2 30-24-18 Deadlift 120/80, 800m Run Relay
(C) Mobilize/Skill
Focus- (A) THINK FAST & as soon as you feel band tension when lifting, finish fast & strong, RETURN the load under control
Def Dead @ 80kg red bandx2 blue band for the last.
ReplyDeleteWOD 9:30 rxd. Why is running such a chore?
(A) 33.2kg with red band (1RM of 75kg)
ReplyDelete(B) WOD at 78.2kg - new 1RM and definitely can go heavier if I can do 21-15-9 at 78!! Time on my phone was 11.25, but I reckon I was probably a bit quicker than that.
(C) Worked on muscle ups and double unders. Still sucking at both. :)
(A)Banded deadlifts @ 45kg with blue band
ReplyDelete(B) WOD @ 10.03 RX
(C) Worked on pull ups