Strength 29-12-2017
Sumo Deadlift off plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00.
– use 15kg plates or similar so bar is slightly elevated off floor.
– Sets may look something like 3,3,2,1,1,1….
– Beginner: 5 x 5 with a medium weight. Reset between reps. Rest 90s-2:00
Double Jump
5 Rounds for Time;
50 Double Unders
20 USA Swing (24/16kg)
10 Burpee Box Jumps (61/51cm)
- 18:00 Cap
Extra Credit 29-12-2017
AMRAP 5:
Glute March
Stir the Pot
*Accumulate volume however you see fit.
Open Gym
Make a note of your achievements in 'Open Gym'