Monday 5th November 2018
Today's Training
CrossFit
Front Rack Lunge 4 x 5 each leg
- Take bar from the floor or out the rack
- Aim to go heavier than 4 weeks ago (8th October 2018)
3 rounds for time:
21 KB Swings 28/20kg
15 Burpees
Run 400m
Compare to 20th August 2018
21 KB Swings 28/20kg
15 Burpees
Run 400m
Compare to 20th August 2018
Barbell Club at 6pm
15mins:
Overhead Squat + Snatch Balance - Work up to heavy single
20mins:
Pull + Snatch x3+1 @70-80%
Strength Training at 7pm
A) Shoulder Press
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM (aim to match or beat reps from 3 weeks ago)
Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
B) 3 sets:
Bench Press x 8-12
Single Arm DB Row x 8-12
Press Ups x 8-12
Rest 30 seconds between exercises.
Rest 2 minutes between sets
C) 3 rounds:
30 seconds Banded Pushdowns
30 seconds Rest
30 seconds Front Leaning Rest
30 seconds Rest
Endurance Training at 8pm
Kelly wants a friend!'
In pairs, alternating exercises:
20 rounds:
200m run
15 box jumps
15 wall balls
