Friday 26th October 2018
Today's Training
CrossFit
Deadlift 4 x 5
Aim to work across at around 75% 1RM
21-15-9 reps for time:
Hang Power Clean 70/45kg
Handstand Press Ups
Time Cap = 10 minutes
Barbell Club at 6pm
20mins:Halt Split Jerk x3 @70-80%
Behind The Neck Push Press 5x5
Strength Training at 7pm
A) Back Squat
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)
Working 1RM is 90% of 1RM. Add 5kg to 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
B) 3 sets:
Front Rack Lunge x 4 each leg
Russian Swing x 5-8
Rest 1 minute between exercises.
C) 3 rounds:
30 seconds Double KB Squats
30 seconds Rest
30 seconds Hollow Hold
30 seconds Rest
Endurance Training at 8pm
Every 10 mins x4:
1) 1 mile run
2) 4 rounds: 20 DB snatches + 20 burpees over the DB
3) 1 mile run
4) 4 rounds: 20 DB thrusters + 20 tuck ups
