4 November 2014 4 November 2014
Tuesday 4 November 2014 '4 November 2014'

Athletic Conditioning classes @0930/1930

Strength:
Shoulder Press and Deadlift:
3×5 at 65%, 75%, 85%
Conditioning:
10min AMRAP of:
250m Row
10-Deficit Push-ups
25-Double Unders
10-KB Swings (24/16kgs)

Open gym @1630

0530/1730/1830 classes
BBG:
5X1 Clean + Jerk from the hang – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:
10 HSPU
30 KBS 24/16kg
40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg
60 Double Unders
40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg
30 KBS 24/16kg
10 HSPU

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