Friday 21/12/2018

 Weightlifting

Bench Press (Week 1 of 4)

65% x 5 reps
75% x 5 reps
85% x MAX REPS

*Complete 20 russian twists with a 22.5/10 kg DB after each set. (Left + Right = 1 rep)

Metcon

Metcon (AMRAP - Rounds and Reps) 12min. AMRAP:
10 Cal Row
10 Hand Release Push-Ups
15 American KB Swings 24/16

*Round 2 is 20 KB Swings
*Round 3 is 25...
*And so on...Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)