Holiday Schedule:
There will be programming for the next two Saturdays (23rd,30th), because of closed Mondays (25th,1st), also there will be programming next Wednesday (27th), for the in house competition week!
Two sets of:
400 Meter Run @ 60% pace
Banded Monster Walks x 10 reps in each direction
Banded Lateral Walks x 10 reps in each direction
Banded Squats x 10 reps
Push-Ups x 10 reps
A.
Three sets of:
Tempo Bench Press x 4-6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavy!)
Rest 90 seconds
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)
B.
Three rounds for time of:
8 Power Cleans 185/133
16 Chest-to-Bar Pull-Ups
24 Cals on the rower