20/3/15

A1: Weighted Ring Dip @3010 2-5 Reps x 5 sets A2: Mobility – Pec Release/ Posterior Shoulder Cuff/Thoracic Mobility B: Every 2 mins 3 Wall Balls 3 KB Swings 3 Burpees Rest remainder of minute. EVERY 2 mins/ each round INCREASE the reps by 3 each round, until you fail to complete the set work…

18/3/15

A:   2.1 Snatch Pull. Squat Snatch, x 6 sets, r45-60 sec B:  5 Rounds, complete in 1 min: 5-15 Unbroken Pull ups AFAP AMRAP Burpee remaining time. Rest 3-4min between sets. C1: Tempo V Ups @3030, 10 reps, x 3 C2: Bird dog @3030, 10 reps, x 3

13/3/15

A1. Strict press. Push Press; 5-7reps of each x 4, rest 2min (do 5-7 tough strict press, then straight into 5-7 tough push press) A2. Thoracic Rollout on double trigger point ball or rolloers/Lat stretch on rings B. 15 – 12- 9 – 6 – 3 T2B DL (50/35) Push Up Exit fee is 30…