Monday-(A) Gym Closed
Tuesday-(A) SSS & GA (B) Warm Up (C) M/E Clean & Jerk (D) 3 Best Sets Strict T2Bar, 3 Best Sets Kipping T2Bar (E) Run 2.4km AFAP
Wednesday-(A) SSS & GA (B) Warm Up (C) M/E Snatch (D) "Amanda"
Thursday-(A) SSS & GA (B) Warm Up (C) M/E Banded Bench or M/E Split Jerk from Rack (D) Max Weighted Dip & C2Bar or M/E Front Squat (E) 3 Best Sets Strict Dip & Strict C2Bar (E) The Row Intervals x 7
Friday-(A) SSS & GA (B) Warm Up (C) M/E SGD or M/E Snatch (D) 3 Rounds 3 Front Squats@85%1RM, 18 SDHP@32/24kg, 21 Weighted Situps@32/24kg or M/E Snatch Balance (E) 10 Rounds 30sec on 30off Russian KB Swings@32/24kg or OHS@50%1RM
Saturday-8am "The Bear" 7 reps of the following complex. 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Pick a partner with same starting weight and challenge them over 5 rounds. Increasing weight every round is a must.
This movement is reaching legendary status among those who dare to try it. The Bear is a brutal test of courage and a real challenge both physically and mentally. It's also great for showing you exactly where your weak links are. The Bear, probably more than any other single movement, will zero in on those weaknesses and, in many cases, fix them.
Another advantage of this beast is it teaches the body to work in a single harmonious fashion. Your body will become a seamless series of links: fluid, powerful, fast, and with great range of motion.
Saturday-11am Open Box
Sunday 11am-Swim 2.5km, Row 5km or Run 10km
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