Saturday’s 0800 workshop will be a gymnastics skills/challenge session.
Part A.
Take 10 minutes to find a heavy 3 rep Back Squat
Part B.
Every minute on the minute for 21 minutes:
1st minute: 3 Back Squats @ 75% of Part A.
2nd minute: 5 Weighted Pull-ups
3rd minute: 7 Strict Handstand Push-ups
Post loads to comments.
CF MAD 0930
Part A: as written
Part B: 15 min increasing ladder of:
Squat (wtbd/off rack or floor/front, back or overhead)
Burpee Box Jump (24/20″)
Pull Up
70m run or 140m row
*1 of each, then run/row
2 of each, then run/row
3 of each, then run/row
4,5,6…… for 15 min
Sportsco Kingston
Results for both Lukey and Chops
Part A: 120kg
Part B: rxd with 17.5kg Pull Ups