We lost the battle but won the war. Andfit coaches team bowling on saturday night.

Starting the week off again with Squat 10. If you have been at all the session you will be doing your set of 10 with 5kg more weight. The last few reps might start getting hard but just pause for a couple of seconds at the top and push through it.

Reminder to keep working hard on those gymnastic skills. All the work we did last week on gymnastics can be done outside of class times if you think you need more practice in them. You can also practice a lot of the skills at home.

A reminder that our new class schedule kicks in this week:

 

 

 

 

 

 

 

See you guys soon.

 

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A. Gymnastic warm up:

3 rounds for quality

10 push ups or 5 ring dips (Strict)

10 Ring rows or 5 pull ups (strict)

10 hollow rocks

 

B. Squat 10 (Session 3)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

 1 x 10 reps @ 65% (working set, increase weight by 2.5kg from last session)

 

(ii) After squats complete 3 sets of 15 walking Front rack lunges (heavy as possible)

 

C. “Black and Blue”

5 RFT:
10 Power Cleans 60/42.5kg
10 Burpees