17/12/2015

Strength:

1) Bench press: Warm up, then:

-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Bent over row: Warm up, then:

-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

 Work Capacity: Complete 10-8-6-4-2 reps of time of:

-1-arm DB power snatch, alternating (22,5-31.5/12-16…choose a weight that challenges you, but don’t have more misses than makes).

*After every set, perform 10x BURPEES.

For example, you will do your 10 DB squat snatches (5R/5L), then 10x BURPEES, then 8x DB power snatch + 10xBURPEES, etc.

Core:

1) Handstand walk – Accumulate 50m.

*If your handstand walks are a weakness, then perform 50x handstand shoulder taps (Google it if you are unfamiliar with the exercise).