Regionals weekend here we come!. The gym will be closed Thursday through til Sunday this week sorry guy’s with 2 exceptions. Dan has been kind enough to offer coming in to open up for a ‘Open session’ on Friday morning. 6am til 7am strictly. Also on Friday the ONLY other operating class will be the CF Kids program in the afternoon 4pm til 5pm. We’ll be back in full swing for the Monday 6am class. I will do my best to give you all some updates on here as the weekend progresses.
We will have the blog subscription link up on the site shortly today. It will be just over to the right -> sitting above the shop link. You won’t miss it. Crew please subscribe to the blog so you can get the daily email’s with the percentages you will need to be working from in each session daily commencing next week. Today session below:
Warm up.
3 sets.
Run 200m
10 Push up
15 Squat
20 Sit up
1a. Bench press 1 – 1 – 1
1b. BB Bend over row
15 x 1, 12 x 1, 10 x 1 @ max load maintaining strict form
rest 10min
2a. 4 rounds for total reps
45 sec ME Power Clean @ 70/50kg
45 sec rest
45 sec ME Burpee’s
45 sec rest
Notes:
- For the BB Bent over rows, by strict for I mean no ‘heaving’ the bar up. Keep the kegs locked tight (with obvious slight bend in the knee) and isolate the working muscles to the lats and mid upper back.
