Fitness:
A. 15 minutes to find a heavy single Thruster for the day (taken from the ground).
Compare to 24/6/24
Nate: 110kg
Grace: 73kg
B. 18 min OTM (3 rounds)
M1 - 5-20 Push Ups
M2 - 30 sec Bike Erg for Cals (0-30 sec)
M3 - 5-10 Deadlifts (100/70kg)
M4 - 30 sec Bike Erg for Cals (0-30 sec)
M5 - 10-20 Goblet Reverse Lunges (24/16kg)
M6 - 30 sec Bike Erg for Cals (0-30 sec)
*Aim to keep consistent across.
Compare to 24/6/24
Tyler: 245
Candice: 164
Performance:
A. See Fitness
B. 18 min OTM (3 rounds)
M1 - 8-10 Thrusters (42.4/30kg)
M2 - 30 sec Echo for Cals (0-30 sec)
M3 - 5-10 Deadlifts (100/70kg)
M4 - 30 sec Echo for Cals (0-30 sec)
M5 - 8-16 F.Rack DB alt Rev Lunges (22.5/15kg)
M6 - 30 sec Echo for Cals (0-30 sec)
*Aim to keep consistent across.
Compare to 24/6/24
Nate: 247
Grace: 183
Sweat:
For time: 10000/9000m Bike Erg Every 4 minutes (not including 0:00) 400/350m Ski 20 alt BW Box Step Ups (24/20") Weightlifting:
(0 - 5 min)
A. OTM x 5:
3 Seated vertical Jumps *focus on speed/force development
(5 - 25 min)
B. 20 minutes to find a heavy single Thruster for the day (taken from the ground)
*If you did this in class:
Build to a heavy Snatch Balance + 2 Overhead Squat
*Try to get the same load as last week but get faster on the Snatch Balance.
(25 - 45 min)
C. Build to a 5RM Front Squat
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