GPP
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Strength Back squats 3×5 *Add 2.5kg from last time
Conditioning 20min AMRAP of: 400m run 10 pull ups 15 push ups 20 air squats |
COMP
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Weightlifting A) Build up to a max of the following complex: 1 snatch 2 snatch balance 1 hang snatch
B) 5×1 @ 90% of max –rest 1:00
Strength Back squat 20rm *Weight you use will vary from athlete to athlete. 65% could be a good starting point but if you can do heavier then go for it.
Conditioning EMOM for 21min 1st– 6-10 UB c2b pull ups 2nd– 5 thrusters 60/40kg 3rd– 50 double unders
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Reminder that if you reffer a friend to sign up onto this special offer before Christmas, you'll also recieve a half price month of training…
Help us grow the gym and fill it with people you want to be training with. Help that friend get fitter and stonger then ever before.
Snatch complex -60kg
5×1 @ 55kg failed 2xhang snatches just lost grip!!
Back squat 20rm – 80kg
Conditioning – completed all rounds and did 7 chest to bars practicing butterfly but need to work on gettinf chest to touch!
Snatch complex at 55kg attempted 60kg but failed and did OHS rather than snatch balance
backsquat 20rm @ 85kg
Conditioning. Completed all rounds with 6 c2b couldn't go unbroken got few rounds with 3 and 4 in a row