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17
05
2018

Friday 18/5/18 : Capital Fitness Challenge is BACK!

By Scotty 0

We are live and ready to go for the 2018 Capital Fitness Challenge in Canberra. You can get in on the early bird rate here (click the image below):

capital-fitness-challenge-eglaze

 

 

 

 

 

 

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 6 ) 10 mins
5 x 2 back squats @ 90%+ last known Max (NO pause)

Lifting – Snatch
3 x 3 Posi 2 Hang snatch @ 75-80% last known 1rm

3 x 4 clean pulls @ 90%+

Gymnastics Cond (week 5)
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 70/45kg
8 Ring Dips (box dips or band ring dips)
Handstand Walk for distance in remaining time
Rest 2:00

author: Scotty

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