Tuesday, September 10, 2013

Shoulder Strength & Stability, 5RM Thruster, 5 Rounds 10 Power Cleans 80/50kg, 10 HSPU

Super Youth 4:30pm

(A) HSPU-Technique & Progression (If you are proficient, do 5 HSPU in the workout instead of Wallballs)

(B) 5RM Thruster

(C) Individually for time-5 Rounds 10 Power Cleans 60/40kg, 10 Wallballs (12min Cap)
Beginner 6am, 9:30am & 7:30pm

(A) Shoulder Strength & Stability

(A) Thruster-Work 5 reps at a time within the limitations of your movement 

(C) Individually 12min Amrap-10 Power Cleans 40/30kg, 10 WallBalls 
Intermediate 6am, 9:30am & 6:30pm
(A) HSPU-Technique & Progression (If you are proficient, do 5 HSPU in the workout instead of Wallballs)

(B) 5RM Thruster

(C) Individually for time-5 Rounds 10 Power Cleans 60/40kg, 10 Wallballs (12min Cap)
Advanced 9:30am & 5:30pm

(A) Shoulder Strength & Stability

(B) 5RM Thruster

(C) Individually for time-5 Rounds 10 Power Cleans 80/50kg, 10 HSPU  
Focus- (A) Do this in the warm up area (B) Make it a true 5RM. If you have an extra kilo let's pick it up (C) There is no cap on this workout. 
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1 comment:

  1. UnknownSeptember 11, 2013 at 9:03 AM

    (B) 45kg, need work on my timing coming out of the squat.

    (C) 50kg PC / 6 Ring dips - 12:45. Both movements I know I can do better with a bit of practice as there were a few good lifts / unbroken dips where I felt good.

    Looking forward to getting back on track with training now my birthday is done!!

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