Monday 10/22 - Barbells 4 Boobs this Saturday
SQUAT CYCLES are probably the most important thing that we do. Deadlift cycles are equally important if you can't squat... Point being, if you miss a day, try and make it up before next week hits.
Back Squat (Week 2 of 4)Complete a 3 warm up sets, and then:
70% x 3
80% x 3
90% x max reps
* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back.
7 Cal Assault Bike
7 Power Clean and Jerks 135/95
7 Wall Balls 30/20lb
*If you get 10 Rounds you can stop early and record your time
Tuesday 10/23 - Barbells 4 Boobs this Saturday
Snatch (See Below)Every 2min. x 10 Rounds:
1 Hang Power Snatch
1 Full Power Snatch
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20" Not overs
Min. 3) Rest.
Try not to fall off too much. Stay within 5 reps on each movement.
score is total reps KB and BBJ
Wednesday - Barbells 4 Boobs this Saturday
Thursday - Barbells 4 Boobs this Saturday
Friday - Barbells 4 Boobs this Saturday
WOD with Coach Neil
We will still have our 8&9 am classes
Barbells 4 Boobs starts at 4:30 pm heat times start at 5pm
9:30 Sunday Service with Coach Dougie