Friday 23rd September 2016

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)