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Fri 13/4/18 : Joel Munro Tee

By Scotty 0

Hey guy’s, pre sale is now on for Joel’s supporter tee, 100% of profits will go straight to him to get him to Regional’s.

Joel’s tees can be bought here : Joel Tee

We will also have our old member in Kat Baker’s supporter tee’s ready for pre sale next week!

Warm up
2 rounds
1 min bike/row/run
5 tempo front squats 10/5kg
Kano hip complex

Strength : 10 mins
5x 4 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one more rep than last week

Lifting – 8 mins
Behind the Neck (BN)
BN. Strict Press + BN. Push Press
4x(1+3) @ 7.5RPE
Notes: the way the set will look is BN Strict Press then 3 BN Push Press. Thats one set.

Gymnastics Cond
EMOM 12min
1. 30sec Prone Handstand Line https://www.youtube.com/watch?v=NAn7VA7tC6c
2. 4-6 Tempo Strict Ring Pull-ups/ ring rows 3:1:3:3
3. 10-20 Deficit Push-ups

Strength — We are going to start a cycle of various strength once a week for the next 6 weeks.
We are looking to reinforce our foundational movements (this pattern will repeat in weeks following).
For today, looking for athletes to build on last weeks set of 3. Goal should be to have them focus on the points of performance as they build in weight. Always reinforcing good habits! It shouldn’t more than 10 minutes to do this.

Workout — Today’s workout is a gymnastics piece, main focus is good positions for all movements and being able to maintain time under tension

author: Scotty


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