Fitness
A) 4 sets:
American Swings x 15-20 reps. Rest 30 secs
Press Ups x 8-12 reps @ 2111. Rest 30 secs
Strict Toes to Bar/Hanging Leg Raises x 6-8 reps @ 2110. Rest 1 minute
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute. Score = Rounds completed
RX weight has increased since August (50/35kg)
Compare: 11/08/15, 22/04/15
Performance
A) Snatch: 20 mins to build to a 2RM (drop and reset). Build slowly and try to not miss reps.
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (60/42.5kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute. Score = Rounds completed
RX weight has increased since August (50/35kg)
Compare: 11/08/15, 22/04/15
A) 4 sets:
American Swings x 15-20 reps. Rest 30 secs
Press Ups x 8-12 reps @ 2111. Rest 30 secs
Strict Toes to Bar/Hanging Leg Raises x 6-8 reps @ 2110. Rest 1 minute
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute. Score = Rounds completed
RX weight has increased since August (50/35kg)
Compare: 11/08/15, 22/04/15
Performance
A) Snatch: 20 mins to build to a 2RM (drop and reset). Build slowly and try to not miss reps.
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (60/42.5kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute. Score = Rounds completed
RX weight has increased since August (50/35kg)
Compare: 11/08/15, 22/04/15
