Super Youth 4:30pm
(A) Individually complete Back squats 10@80/50kg, 8@100/60kg, 6@120/70kg, 4@140/80kg, 2@160/90kg, 180/100kg alternating HSPU 10/5, 8/4, 6/3, 4/2, 2/1, 1
(B) Individually for time-50 Push Press 50/35kg (Every Break Perform a lateral burpee over bar)
Beginner 6am & 7:30pm
(A) Back Squat-Work within the limitations of your movement
(C) Individually for time-50 Push Press 40/30kg (Every Break Perform a lateral burpee over bar)
Intermediate 6am & 6:30pm
(A) Individually complete Back squats 10@80/50kg, 8@100/60kg, 6@120/70kg, 4@140/80kg, 2@160/90kg, 180/100kg alternating HSPU 10/5, 8/4, 6/3, 4/2, 2/1, 1
(B) Individually for time-50 Push Press 50/35kg (Every Break Perform a lateral burpee over bar)
Advanced 5:30pm
(A) Individually complete Back squats 10@100/60kg, 8@120/70kg, 6@140/80kg, 4@160/90kg, 2@180/100kg, 1@200/110kg alternating Legless Rope Climbs 5@15/12ft, 4@15/12ft, 3@15/12ft, 2@15/12ft 1@15/12ft
(B) Individually for time-50 HSPU
Focus- (A) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. Alternate between rope climbs and back squats and rest as needed. If you don't make 15/12ft go as high as you can and back down each rep (B) If you don't have a HSPU complete 50 Push Press 60/40kg
Back Squat Adv RX: Yay 110kg back squat new PB!
ReplyDelete50 push press at 35kg - 7min 30sec. (lost count of how many burpees - max continuous reps 15 min 5). Nice to meet the beginners tonight!!!
Super Youth
ReplyDelete(A)
10, 8 @ 80kg
6, 4, 2, 1 @ 82.5kg
Can feel my quads growing
(B)
8:09
About 4-5 burpee breaks
Awesome session!
(A) Got through to the 100 (which is a PB) but only got one rep. I think I would have been dreaming to get 110! Go Kerry!!
ReplyDeleteLegless rope climbs were really taxing on the arms, and going down is hard to do. Probably max height was about 7 foot if I'm lucky, and just got lower and lower each time!!
(B) 50 Push Press @ 40kg, 7:21 - so much respect to the advanced crew punching out 50 HSPU.