Tuesday 10th January 2017

Fitness
​A) Deadlift Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2: Build to a 1RM
Compare to 9/11/16
Coaches note: this should be a technical max. As soon as there is any loss of form athletes should stop. Describe how to appropriately build to a max.
B) 4 Rounds:
In 2 mins:
25 Box Jumps (24/20”)
15 Sit Ups
max Russian Swings in remaining time (32/24kg)
Rest 2 mins

Performance
​A) Deadlift
Build to a 5RM
B) 4 Rounds:
In 2 mins:
20 Box Jump Step Down (30/24”)
20 Sit Ups
Max Russian Swings in remaining time (40/28kg)
Rest 2 mins