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Workout of the day

Monday 22nd October

Weightlifting.. Back Squat: (Week 3 of 4) 75% x 5 85% x 3 95% x max reps Metcon.. “Too many Chiefs” 5 x 3:00 rounds, 1:00 rest between 1. 3 Power Cleans, 6 pushups, 9 squats 2. 3 Sumo DLHP, 6 pushups, 9 squats 3. 3 Power Snatches, 6 pushups, 9 squats 4. 3 Push

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Saturday 20th October

35min running clock.. Partner "Manion" 7 Rounds: 400m Run (run together) 29 Back Squats @ 60/40kg (off the deck) Then in remaining time, Max Rounds of: 10 Hang Power Cleans @ 60/40kg 20 Floor Press @ 60/40kg

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Friday 19th October

1. Weightlifting.. Push Press: (Week 2 of 4) Complete a few warm up sets, and then: 70% x 3 80% x 3 90% x max reps *In between set complete 20 russian twists with a 20/15kg or more DB. (Left+Right= 1 rep) 2. Metcon.. 15 min AMRAP: 2 DB Snatch @ 22.5/15kg (Round 1) 1 Round

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