Wednesday the 4th to Friday the 6th of December

We lost our good friend Paul on Sunday guys and the funeral is On Wednesday at 10am so there will be no 10am class as a mark of respect to Pauls family. The gym will be open until 930am and open again at 415pm for our usual classes.

Wednesday

Barbell skill – squat clean or squat snatch (beginner squat clean, advanced squat snatch)

every 90 seconds for 6 rounds do 1 squat clean or snatch + 1 hang squat clean or snatch – add weight each round if technique is good

Workout

4 4 minute rounds with with 1 minute break between rounds

400m run + max thrusters for the remainder 4 minutes 35/25kg – score is total thrusters

OVERTIME

20 minutes handstand walk practice

Thursday

Density

30 minutes of:

10 to 15 barbell bench press
10 to 15 dumbbell RDLs
10 to 15 ring rows
5 to 15 ghd situps
15 cal machine

Aerobic capacity

5 minutes on 2 minutes off for 4 rounds on either bike or rower

Recovery

1 hour walk or go for a swim and sauna

Friday

amrap 6 minutes

7 overhead squats 45/30kg
14 kettlebell swings 24/16kg
21 doube unders

rest 4 minutes

amrap 6 minutes

7 front squats 52/35kg
14 kettlebell swings 24/16kg
21 double unders

rest 4 minutes

amrap 6 minutes

7 back squat 60/40kg
14 kettlebell swings 24/16kg
21 double unders

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