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 | 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 |
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February 2019
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