Shoulder Press
5 x 5 @ 30 kg
Weighted Pull Ups
5 set AMRAP @ 2.5 kg
10-8-6-5-5
Shoulder Press
5 x 5 @ 30 kg
Weighted Pull Ups
5 set AMRAP @ 2.5 kg
10-8-6-5-5
Bench Press
12-10-8-6
40-45-50-52.5
Chest Press Machine
12-10-8-6
40-70-80-75
Bicep Curls
4×8 @ 20kg
Tricep Extensions
4×8 @ 15kg
Front Squats 3-3-3-3-3
Then:-
50-55-60-65-70
Three rounds for time of:
Run 400m
21 Box Jumps @ 23″/18″
21 Knees-to-Elbows
16:32 (GM)
Beginner: Scale movements as necessary.
Advanced: Sub KTEs with Toes-to-Bar.
Turkish Get Ups, 5 minutes for reps.
Then:-
21-18-15-12-9-6-3 reps for time of:
Ring Rows
Kettlebell Swings @ 24kg/16kg
Beginner: Complete 21-15-9 reps, scaling movements and load as necessary.
Advanced: Perform ring rows with feet elevated on box, body parallel to ground in the start position. KB @ 32/20kg.
11 @ 16kg / 23:32
Deadlifts
5 x 3 @ 95kg (PR!)
Strict Pull Ups
5 x 10
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
16:31
Deadlifts
5 x 3 @ 92.5kg (PR!)
Strict Pull Ups
5 x 5
Hip Pain
Strict Pull Ups
5 x 10
Hand Release Push Ups
10 x 10
Shoulder Press
5-5-5-5-5
20-25-30-35(3)-35(1)-30
Lame numbers. Definitely need to up strength.
Strict Pull Ups
5 x 10
Back Squat 5-5-5-5-5
60-65-70-75-80 (last 2 ugly)
Then:-
For time of:
20 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
Run 200m
15 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
Run 200m
10 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
Run 200m
11:30