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HAPPY BIRTHDAY ROB APPLETON!!
Deadlift
5-3-3-2-2-2-1-1-1-1-1
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Work up to a heavy single. Warmup as required, using as many sets as necessary to get to starting weight (at least 85% of 1 rep max). Form is king!! NO ROUND BACKS, maintain lumber curve (think gorilla) at all times.
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10-9-8-7-6-5-4-3-2-1 reps for time
Power Clean 60kg (40kg)
Handstand Pushups
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Happy Birthday Baby John!
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
50kg (35kg) Push Press, 20 reps
30 Pull-ups
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Press, 3-3-3-3-3-3-3
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Ancillary work
Spend some time on the GHD
Hip Extension, 3 sets
GHD Situp, 3 sets
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For time:-
800m run
60kg (40kg)Squat Clean, 5 reps
400m run
60kg (40kg)Squat Clean, 10 reps
200m run
60kg (40kg)Squat Clean, 15 reps
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Snatch 3-3-3-3-3
OH Press 3-3-3-3-3
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4 rounds for time
5 Deadlift 140kg (90kg)
10 Box Jump 24"
40 Double unders
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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