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17
05
2016

Wed 18/5/16 Boot Camp Tuggeranong & Canberra City

By Scotty 0

We are pleased to announce that we now have lunchtime Boot Camp sessions up and running in both Tuggeranong and also Canberra City.

Mon/Wed in the city & Tues/Thurs In Tuggies.

Hit me up for more info & meeting locations: Boot Camps Canberra

SKILLS – Pull ups
EMOM 8mins alternate between
Odd: kipping- chest to bar if able for PRACTISE
Even: STRICT pull ups for STRENGTH

RX+
3 sets of he following complex 7 toes to bar, 5 pull ups, 3 chest to bar, 1 bar muscle up

POWER
Power Snatch
3, 3, 1, 1, 1
As a guide 3 @ 70%, 3 @ 80%, 1 @ 85%, 1 @ 90%, 1 @95%+

STRENGTH
3 sets of max reps OHS @ 100% of power snatch for the day

CONDITIONING
20min time cap.In pairs….. Partners alternate between working and resting every 30seconds regardless of where they are up to on the rep scheme
100 onto and over box jumps 20/24”
50 floor press 40/30kg
80 box jumps
40 floor press
60/30…..40/20……30/15…..20/10……10/5

ACCESSORY
4 x 3 clean pulls @ 100%
then
3 rounds not for time
30m prowler (light)
8 GHR
5 HSPU

 

author: Scotty

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