Monday 12th September 2016

Fitness
​A) 3 Sets:
American Swing x 20 reps
DB Bench Press x 12 – 15 @20X1
B) AMRAP 12 mins
15 Deadlift (80/55kg)
10 T2B
200m Run

Performance
​A) Deadlift: same weight throughout. Increase from 8/9/16 by 5 – 10kg. If this is your first time start at 50% 1RM. 
1 x 20 @2011. 
2 x 10 @3011
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) AMRAP 12 mins
10 Double KB Russian Swing (2 x 24/16kg)
15 T2B
200m Run