Strength 27-09-2019
Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00
- Build to a 1RM (do 3-4 singles above 90%)
- sets should look like: 5-4-3-2-1-1-1-1..
- Option: 5 x 5, adding weight if form permits.
Surprise
For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups
- 14:00 Time Cap
- Barbell load should allow sets of 7-10 reps unbroken
Extra Credit 27-09-2019
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.
Open Gym
Make a note of your achievements in 'Open Gym'