A REMINDER THERE IS NO 7.30AM AND 9.15AM, WE APOLOGISE FOR ANY INCONVENIENCE. ALL SESSIONS RETURN TO NORMAL TOMORROW 🙂

“The other total”

Clean, 1 rep
Bench, 1 rep
Overhead squat, 1 rep

-Overhead squat is taken from the deck.

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at a Clean, 2-3 warmup sets for Bench press, and 3-4 warmup sets for Overhead squats. Managing your time is very important in this workout. You have 20 mins for Cleans, 10 mins for Bench press, and 15 minutes for your Overhead squat.

Warmup schedule for Clean:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Bench press:
5 x 50%
3 x 75%
1 x 90%
Warmup schedule for Overhead squat
5 x 60%
3 x 75%
2 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.

Post loads and % to comments.

Individually or in pairs complete,

For time:
Run 1.6km
100 Chest to bar pull-ups
150 Burpees
200 Walking lunges
Run 1.6km

-In teams, both athletes complete the run together. On all other stations, one athlete works at one time.
-Accumulate reps however between pair.
-Only when both athletes complete the run the time can be taken.

Post time to comments.

HAPPY BIRTHDAY RACH!!

A) Weighted pull-ups
5-5-5

-Strict reps only.

B) Front squats
5-5-5

-Superset reps.
-From the racks.

Post loads for each set to comments.

HAPPY BIRTHDAY COREY.G!!

5rds for max reps:
1min: Sumo deadlift high pull, 35kg (25kg)
1min: Push press, 35kg (25kg)
1min: Double unders

-One bar, one load per person.

Post load and total reps completed for each exercise to comments.