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28
10
2018

Mon 29/10 : TLE Fyshwick @ Capital Challenge

By Scotty 0

A huge shoutout to TLE Fyshwick for coming on board the 2018 Capital Fitness Challenge for 2018.

Warm Up
2 rounds of:
5 x Inchworm Walkouts (no push-up)
5 x Inchworm Push-ups
5 x Pause Air Squats (3 sec pause in bottom)
10 x Jumping Lunges
5 x Empty Bar Strict Press
5 x Empty Bar Front Squat
5 x Empty Bar Thruster
5 x Narrow Grip Empty Bar Snatch*
*This last movement is to get them to feel what the Devil Press will feel like, keep the Grip a little wider than a clean & Jerk, but narrower than the snatch and focus on fast hips and a high elbow pull before the turnover

Strength
5 x 3 Front Squat
– Heavy Front Squats to start the week
– Build up to a heavy set of 3 but make sure that all sets are challenging to get the most from this session

WOD
From Wodapalooza Qualifier

WOD (35-50 mins)
AMRAP 16 mins:
2, 4, 6, 8, 10, 12 etc.
Devils Press (22.5/15kg)
Box Step Up with Dumbbells (22.5/15kg to 24/20″)

Scaling Options:
Devils Press: reduce weight
Weighted Step up: reduce weight, lower box height, hold one DB/KB only at chest (goblet position)

author: Scotty

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