Wednesday 18th of October 2017 – October 18, 2017


Wednesday 18th of October 2017

Movement Prep
3 Rounds of;

10m Single Arm KB Front Rack Duck Walk
5 Each Arm, Single Arm Press from half kneeling position
10 Tuck Jumps

Strength & Conditioning
Back Squat (5-3-3+)
Set 1 – 5 @70%
Set 2 – 3 @ 80%
Set 3 – 3+@90%

Set 3 should be Max Reps @ 90%, but not to failure

Metcon
Metcon (Time)
3 Rounds for time of;

9 Overhead Squats 50/35
15 Burpee Over Bar
21 Box Jumps 24/20

Extras
Metcon
Perform first two as a SUPERSET

4 x 6 each leg, Front Rack KB Box Step up 16/8
Box should be just below hip height

4 x 8 Glute Bridge 60/40KG

Perform last individually;
4×8 Banded Glute Ham Raise

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