A. Squat Clean Waves
Working off 1RM Squat Clean (21Sep)
70% x 3, 75% x 2, 80% x 1
75% x 3, 80% x 2, 85% x1
80% x 3, 85% x 2, 90% x 1
B. Five rounds for time:
5 Front Squats *
10 Pull-ups/Chest to bar pull-ups
*Choose a weight that is heavy/unbroken
Photo: A huge shout out to Lachie – hitting a 160kg Deadlift (30kg PB) during Open Gym.
Friday 4-6pm is the perfect time to work weaknesses, practice new skills or test yourself. Grab a training buddy and make the most of it!!!
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A. Warm up:Turkish Get-ups 5 x 2 (each side)Use segmented movement position focus rather than weight focus.B. EMOM x 5 rounds (23 minutes)Min 1 : ‘X’ Wall Walks Min 2: ‘X’ Feet elevated ring row Min 3: Max Calorie (any machine)2 minutes rest*Score: Record reps & standard Photo: A huge shout out to Sally continuing to train throughout her pregnancy. Your positivity and consistency is always inspiring 😊
