Friday 19th October 2018

Fitness

A) Shoulder Press
Level 0: Seated DB Shoulder Press 3 x 8 - 10 @20X1
Level 1: Seated DB Shoulder Press 4 x 6 - 8 @20X1
Level 2+: BB Shoulder Press 4 x 4 - 6 @20X1
 
B) “Baseline”
500m Row
40 Air Squats
30 Ab-Mat Sit Ups
20 Press Ups
10 Pull Ups
 
Compare: 28/5/18, 02/01/18

C) If time:
2 rounds:
Supinated Chin Over Bar Hold x 30 – 60s (Banded if necessary)
Front Leaning Rest on Rings x 30 – 120s
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Performance

A) Shoulder Press
5 x 3 – 4 @20X1

B) “Grace“
For time:
30 Clean and Jerks (60/42.5kg)
Compare to: 30/1/18, 20/6/17, 13/8/15, 16/03/15, 06/08/14
 
C) If time: As Fitness