Tuesday 12th Spetember

0:00 - 22:00

A)

Back squats 5 x 6 @ 70% + 5kg

With

Seated dumbell shoulder press 5 x 8/10 (no back support)

-if you get all 8's males or all 10's females go heavier next time. Continue with a weight until you reach 5 x 8/10. When you go heavier, don't stress if you don't hit those numbers, that is now your new aim. 

 

29:00 - 49:00

B1)

4 min amrap

21 x thrusters (96,65)

21 x t2b

Max wall balls remaining time:

 

4 min rest

 

 B2)

4 min amrap

15 x thrusters (115,75)

15 x t2b

Max k/bell swings (24,16kg) remaining time:

 

4 min rest

 

B3)

4 min amrap

9 x thrusters (135,95)

9 x t2b

Max wall balls balls remaining time:

 

-record each score separately

 

Accessories

1)

5 x 12 one arm over head dumbell lunges (change arms after 6 reps)

With

5 x 6 muscle ups

2)

5 x 10 one arm rows

With

5 x 5-15 ghr