NEWS


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Thursday, 10 October 2013

11/10 Friday

11/10 FRIDAY
Today is a Heavy Total Day!
Warm-up
Warm-up
5-8-10 REPS
Shoulder Press (20/15)
Bench Press (20/15)
Bent Over Row (20/15)
Ring Rows
Metcon
Teams of 2 for a Quick Overall Total Time Need to Complete the Following Movements with 3 attempts from each athlete. Their Heaviest achieved Attempt's Weights will be added together for Score.

Needed from Each Person:
A) their Max Weight Achieved
B) their Max Weight & Team Mates Added.
A: Metcon (4 Rounds for weight)
Max Weight Lifted from both Added for Each of the 4 Lifts:
1) 3rep Shoulder Press
2) 3rep Bench Press
3) 3rep Bent Over Row
4) Max Rep Pull Ups (1rep = 1kg)
Write your team mates name in the note.
B: Metcon (Time)
Total Time Team Took to Complete all 4 Movements:
Weightlifting
Shoulder Press (Heaviest 3 reps Individual Achieved)
Bench Press (Heaviest 3 reps Individual Achieved)
Bent Over Row (Heaviest 3 reps Individual Achieved)

Pull-ups (Heaviest 3 reps Individual Achieved)