We’re saying good-bye to a champion Andfitter this week. Doug is not only from Africa but he’s also one of our founding members and has added so much to this community. We wish you, Beth and little Lucy all the best as you move to Tauranga. We’ll miss you Doug!

 

A.) Gymnastics / Warm up

- Establish a ME Push up set (Do ring dips if you have more than 10/5 Push ups)

- 3 Sets of max push up / ring dip with 10 hollow rocks between sets.

 

B.) Squat 10 (session 1)

Ok team so the next few weeks we are going to be doing a bit of a squatting program. It is called Squat 10 because that is how many reps we are doing in our working set. Make sure you get along to the Monday and Thursday sessions if you want to do these or do them in the open gym times too.

The way it is gonna work is you start of with 65% of your 1rm and then each session add 2.5kg to your weight. For example if your 1rm is 100kg your sessions will look like this:

Session 1: 1 x 10 @ 65kg

Session 2 : 1 x 10 @ 67.5kg

ect finishing up on Session 10 : 1 x 87.5kg

If your 1RM is less than 50kg we are going to be adding 2.5kg every second session you attend. We are also adding in assistance work after the squats to help add strength. Have a look at the Squat 10 session tomorrow to see the workup sets we are gonna be doing before the working set.

1 x 10 reps @ Bar (warm up)

1 x 10 reps @ 30% (warm up)

1 x 10 reps @ 50% (warm up)

1 x 10 reps @ 60% (warm up)

1 x 10 reps @ 65% (Working set)

Then

3 sets x 10 reps per leg of Front Rack Bulgarian split squats (demo video below)

 

C. “Bergeron Beep Test”

EMOM for as long as possible perform:

7 thrusters 35/25kg

7 pull ups

7 Burpees

• Aim for more than 5 rounds
• Scale reps to 6,5,4 or 3 on the minute
• 3 hill run penalty if you don’t complete at least 5 round so make sure you scale it right

 

Coach D