This afternoon we’ll only be running the 5:30pm session sorry guy’s. No 6:30. Please remember CF Kids this afternoon 4pm til 5pm. So no training in the gym at this time.
warm up. 5 sets. first 2 @ broom
1a. Snatch balance – 75% x 3 x 5. rest 90sec.
1b. Bench press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 65% x 5, 75% x 5, 855 x 5+
1c. BB lunge
20 x 3 sets @ 60/40kg
2a. 3 rounds
30 pull ups
- BB Lunge – if 60/40 is too heavy to maintain good form. Drop it back. Plenty of sessions to come to build them up. Be patient.
- I would rather chew my own arm off than watch you guy’s flail around on the pull up bars trying to butterfly without having a good kip, kip without having sound strict etc. Therefore – drop the reps back in (2a) if need be into something that you can better manage with good form. Slow is smooth..smooth is fast. Remember.