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13-06-17
A. Deadlift build to 1RM (30minutes)
B. 5 Rounds (15 minutes)
1 Minute Row
1 Minute Alternating Dumbbell Snatch @ 22.5kg/15kg
1 Minute Sit-ups
May 2017 – Dean Stapleton
Client of the Month for May 2017 is Dean Stapleton! Dean is one of our friendly top bloke clients training out of CrossFit Milperra. He’s got a great can-do-have-a-go energy that anyone, new to gym or existing, can easily feed off from and be inspired to step out of their comfort zone. He really shone…
Details08-06-17
A. 4 person relay (Work till 5000m ski)
Player 1: 250m ski
Player 2: 2 x KB front rack hold
Player 3: Rest
Player 4: Plank hold
B. 5 rounds
2 lengths plate ‘finger pinch’ walk @ 15kg/10kg
Bear crawl with slam ball 1 length @ 15kg/9kg (push ball in front of you with hand as you crawl)
07-07-17
Shoulder Extension Stretch holds on floor and Squat Therapy
A. Squat Snatch 2 – 2 – 2 – 2 – 2
//Beginner: Hang Power Snatch Tech 3 – 3 – 3 – 3 – 3
B. 5 rounds for time
4 strict DEFICIT HSPU // 4 strict HSPU // 10 strict push ups – REFINE
5 BAR MU // 8 C2B // 12 Pull Up // 12 Jumping // 16 Strict Ring Rows
20 Cal Row Dampener 10
05-06-17
STRENGTH PROGRAM (Chippo and Milp)
A1. Deficit DL – 6-8 reps x 6 @ 4011
A2. Push Jerk TnG (off the rack) – 9, 9, 6, 6, 3, 3
Rest 90 sec to 2 min between sets
B. 50 DB renegade rows for quality
CARDIO PROGRAM (Chippo)
A. 80 – 60 – 40 – 20
Single Arm KB Walking Lunge (change arms every 10 reps)
American KB Swing @ 24/16kg
B. 120/100 cal bike (perform 5 burpees every 2 minutes)
Details02-06-17
A. Partners
P1. Pallof Press Hold 30 sec
P2. Hollow Hold 30 sec
Swap back and forth until 3 rounds complete on each side for pallof hold
B. Regional Event 5
21-15-9 (15 min cap)
Ring MU
Single Arm OH Squat @ 80lb/55lb (35kg/25kg)
Intermediate
3 rounds
15 pull ups
15 ring dips
15 Single Arm DB OH Squat
Beginner
3 rounds
20 ring rows
20 push ups / box push ups
15 goblet squats