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10
05
2018

Fri 11/5/18 : Winter is Coming to Canberra

By Scotty 0

Just cause the cold is coming doesn’t mean it is time to hibernate!

Now is the time to do the work for Summer.

Come on out and join our family and look great when the warmer weather comes back!

With a choice of 45 HIIT classes, Strnength, Gymnastics, CrossFit or Weightlifting, you can’t go wrong!

Warm up
4 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
40m Dual Kettlebell Rack Carry
20 ea Banded walks
15 Scapular Push Ups

Strength :
Back Squat Pauses (week 5 ) 10 mins
4 x 3 pause back squats @ 80% (20/4/18 – 3rm)

Lifting – Snatch
4 x 3 Posi 2 Hang snatch @ 65% last known 1rm

4 x 3 clean pulls w/- pause at knee

Gymnastics Cond (week 4)
EMOM 16min
1. 8-12 TTB
2. UH grip BB row @ 50/35kg
3. 60 DU (or 40 sec)
4. 30 sec top of ring holds

author: Scotty

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