Friday, 16 March 2012

Prep:
Two sets, with a barbell:
  • Static lunge x10 (5 each leg)
  • GM x10
  • Press x10
  • High pull x10
  • Floor wiper x10 (5 each side)
Test:
  • Tabata row:  go for max wattage on each round
Strength:
  • Back squat 15-12-9-6-3 (50-60-70-80-90%)

Stamina:
Continuous rounds, 12 minutes:

  • Thruster x120 (45/33)
  • DU x90
  • 20 sets:  Ring row x3 and ring dip/push-up x3
 

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