Thursday 25/8/16

Climb
A. EMOM – 10 mins
3 Romanian Deadlifts 60-70% of your 1RM – Speak to coaches for suitable loads
B. Push Press 5 x 3 – rest 2 mins
C1 Ring Dips 3 x 5-6 @ 31×0 – rest 1 min
C2 Single Arm DB Row 3 x 8 @ 30×0 – rest 3 mins
Extras
Reverse Crunches 4 x 10 @ 3 sec eccentric – Keep your lumbar spine on the ground through out the movement.
Base
A. EMOM – 10 mins
5 Romanian Deadlifts 50-60% of your 1RM – Speak to coaches for suitable loads
B. Push press 3 x 5 – rest 2:30
C. T2B Skills or
8 x 4 T2B Unbroken
D. Barbell Bent over Row 3 x 12 @ 30×0
Extras
Reverse Crunches 4 x 10 @ 3 sec eccentric – Keep your lumbar spine on the ground through out the movement.
Metcon
A. In pairs Round for round – 5 Rounds each
5 Lateral hop the bar burpees
12 Thrusters 75/55#
5 Lateral hop the bar burpees
B. In pairs Round for round – 5 Rounds each
15 Cals AD
50 DUs
C. In pairs Round for round – 2 Rounds each
500m Row

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