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24
10
2018

Thurs 25/10 : Vaunt Lifting & a surprise in Canberra

By Scotty 0

Huge shoutout to the team from Vaunt who will be setting up shop for the Gym Quip Capital Challenge next weekend, shaping up to be an amazing weekend & I have a special surprise guest for you all to meet – first person to guess correctly WINS some Weights and Mates apparel.

Warm Up
3 rounds:
30 sec run/row
10 x Kip Swings on Pull-up bar
10 x Lunge & Twist (twist torso over front leg)
5 x V-Ups

Strength/ Skill (15-30 mins):
Back Squats
1 x 5 @ 50%
2 x 3 @ 65%
3 x 2 @ 75-85% (go by feel)

WOD (30-50 mins):
AMRAP 15 mins:
150 Double Unders
Then;
10 Pull-ups
10 Wall Balls 9/6kg
10 Pull-ups
15 Wall Balls 9/6kg
10 Pull-ups
20 Wall Balls 9/6kg
10 Pull-ups
25 Wall Balls 9/6kg

Continue in this fashion until time elapses

Rx+ option: C2B Pull-ups

Scaling Options:
Double Unders: reduce reps to 125/100/75/50, 300 single skips, 5 min time cap for max reps
Pull-ups: jumping pull-up, ring rows
Wall Ball: reduce weight, reduce target height, Wall Ball Squat (hug wall ball)
………………….

Back Rack Lunge
4 x 12 (6 per leg)

Mobility to finish the session

author: Scotty

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