Fitness A) 3 Sets: American Swing x 20 reps Side Plank x 30 – 60s. Add weight over hips if necessary B) 5 Rounds For Time: 16 Overhead Forward Lunges (30/20kg) 24 Sit Ups | Performance A) Deadlift: same weight throughout. Increase from 12/9/16 by 5 – 10kg. If this is your first time start at 50% 1RM 1 x 20 @2011. 2 x 10 @2011 Change grip every set. If the most recent set of 20 was VERY hard still increase the weight but do 3 x 10 @3011. B) Sprints! 10 Rounds: 10 Power Lunges straight into a 50m sprint. Walk back recovery. Start at one end of the road and estimate the distance (1/2 the length of the road) |
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February 2019
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