Who else is going to join coach Wykie in the Auckland Marathon? I think he needs somebody to train with him. I have done a half marathon before and it was possibly one of the hardest things I have ever done. Doing a full marathon will be such a great accomplishment and a great test of endurance. Remember endurance is still part of fitness so dont think a marathon isn’t Crossfit.

Got a great day in store for everybody today. We are going to do a bit of upper body strength work. Exercises like the bench and strict press has massive transfers over to other exercises we do. The strict press is pretty much the squat of the upper body and will improve you as an athlete heaps if you do them.

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A. Press

(i) Bench Press 5-5-3-3-1-1

* Rest 90sec between sets

* Make sets challenging but don’t fail reps

 

(ii) 3 x 15 reps of dumbbell shoulder strict press 25/15kg

 

B. Conditioning

25-20-15-10-5

Wall Ball 10/6kg
Power Snatch 42.5kg/30kg

* Only break set up once eg. set of 20 reps do 11/9

 

C. “Six pack work”

3 x 20 GHD sit ups

 

Bench Tips

 

Coach D