Friday 27th of October 2017 – October 27, 2017

Friday 27th of October 2017

Movement Prep
5 Minute AMRAP

12m Spider-man crawl focus on hamstring activation
6 Barbell good mornings
10 Partner assisted hamstring curls

Strength & Conditioning
Deadlift (5-3-1+)
Set 1 – 5 @75%
Set 2 – 3 @ 85%
Set 3 – 3+@95%

Set 3 Should be max reps @ 95% but not to failure.

Metcon (AMRAP – Reps)
2 x 3min AMRAP
10 Syncro Power Snatches 52.5/35
10 Syncro Burpee over bar
max rep Ring dips

1Min Rest

you are only scored on the ring dips tally of both sets
Metcon (AMRAP – Reps)
2 X 4min AMRAP
30 Cal (15each)
15 Syncro kb swings 32/24
max muscle ups

1min Rest between rounds

you are scored on the muscle ups for both rounds.

3 x (leg press machine)
10 single leg calf raises each side
10 single leg leg presses 4sec tempo lower

2 x
max effort GHD sit ups (must be unbroken 2min rest between attempts)

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