Workouts – Sat 22nd
Strength Class
Workout:
A. Squat 3 x 5; 85% of 5rm – focus on speed out of the bottom
B. Bench Press 3 x 4-6 (3mins rest)
C. Shoulder Press 3 x 4-6 (3mins rest)
D. Ring Dips 2 x 6 – 10 (3mins rest, no kicking)
E. DB Ext Rotation 2 x 10/10 @3011 (1min rest)
Mixed Class
Workout:
A. Thruster 3 x 5 (3mins rest)
B. 60% of A – 4 x 12 (1min rest)
then 4 rounds of;
KB Complex;
Clean x 5
Clean & Jerk x 5
Reverse Lunge x 5
1arm Swing x 5
Burpees x 5
1min rest