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