New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 6 Rounds - FT | ||
| Wall walks - 4 Reps | ||
| Wall ball - 8 Reps - 9kg/6kg | ||
| Double unders - 24 reps |
| Clean - 3x3 ^ 15 mins to build to a quality clean no more than 85% of your 1rm |
| Front squat - 3x6 @ 85%, 2x4 @ 85-92% |
| Pull up - 5x8 - Strict - weighted | ||
| Super Set - | ||
| Ring Dips - 5x8 Weighted | ||
| ------ - | ||
| GHD Sit Up - 4x18 reps - fast - use 5kg ball or plate for advanced athletes |
| For Time - | ||
| - 9-7-5 | ||
| - Power clean n Push jerk - 61kg/43kg - Unbroken if possible | ||
| 21-15-9 - | ||
| Toes to bar - Unbroken if possible |
| - This week is a de-load week there will be less volume but I still want you to put intensity into your working sets and movements. |
| - Correct Movement Patterns is the foundation to performing reps at speed - please ensure your movements and standards are tight - if youre unsure send me a video |