Beginner 6am, 9:30am & 7:30pm
(A) Individually for time-Helen 3 Rounds 400m Run, 21KB Swings, 12 Pullups
(B) Sumo Deadlift-Work 1 Rep at a time to the limitations of your movement
Intermediate 6am, 9:30am & 6:30pm
(A) Individually for time-Helen 3 Rounds 400m Run, 21KB Swings 24/16kg, 12 Pullups
(B) Sumo Deadlift-1RM
Advanced 9:30am & 5:30pm
(A) Individually for time-Helen 3 Rounds 400m Run, 21KB Swings 24/16kg, 12 Pullups
(B) Deadlifts-Speed Pulls 8 x 1 @ 40% 1RM + 30% Accomodative Resistance 30sec rest between sets
Focus- (A) Aim for consistent run times (B) This is a new exercise for us and part of the Westside Barbell Dynamic Effort Methods
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