Week 6 CF Program (M/G/WL). Week 6 GS Program (de-loading). Week 12 Skill and Strength.
1
Skill and Strength:
Snatch – 75% x 1 x 5
Clean & Jerk – 75% x 1 x 5
Back Squat – 90% x 1, 93% x 1, 95% x 1
2
CF Conditioning:
(a) Back Squat – 3 – 5 sets @ 8 – 15reps. 3 x 5 @ 85%
rest
(b) 5 sets of max rep KB Swing @ 24/16kg. Rest 3min between each.
Notes:
Hey crew.
Here is the list of inov8′s available for pre orders here @ the gym.
Delivered to the Box for $149.
There will be an order form on the members info board. Fill out what size and style you would like, leave you cash in a envelope with me to seal the order and we’ll get them in.
They are only a couple bux more to get them this way than from wiggle.co.uk etc but we have the convenience of delivery in bulk direct the the gym and also the flexibility of easy size or style exchanges if there are any issues etc.
BODYM
Warm up
– Agility Course
– Box Jump Test
Skill
– Back Squat
WOD
‘The School Run’
8min AMRAP
5 Push ups (chest to bag)
10 Squats with sandbag
1 Run with sandbag
To kick off 2012 we’re bringing back the member of the month. January’s Goes out to Dan. Dan has been with us for a little while now – and has shown some really great dedication to the cause. Regularly doing double days and has quickly made himself part of the furniture. Every ‘member of the month’ now gets some free BodyMechanix swag as a token of appreciation and acknowledgment of the hard work, from the Team here @ BODYM.
