HOLIDAY TIME TABLE

 

Hey guys, this is the class hour for the gym over the holiday period.

I will be in the box doing work and will post on Facebook open gym times

Holiday Time Table

By hurrikanefitness

Thursday 18th December

A

Front Squat
5×3 @75% of 1rm

B

For time
400m Run
50 Push Ups
400m Run
30 T2B
400m Run

C

5min (not for reps)
Hollow Rocks

 

LIFTING

A

Snatch
15 min to find a heavy single

B

Snatch Balance
5×2 @ same weight or heavier than above

C

Pause Front squat
5×1 as heavy as possible
build weight

Russian KB Swings
5×12
As heavy as you can

By hurrikanefitness

Tuesday 16th Decemebr

Strict Press
3×3 @ 90% of 3rm

B

Split Jerk
6×1 @80% of C&J 1rm

C

For Time
30 Wall Balls
30 Deadlifts 120/90
30 Box Jumps
30 KB Swings 32/24

LIFTING

A

Hang Squat Clean
15min Find a 1rm

B

Split jerk
10min Build to a heavy but neat single

Then at 70% ME Split jerk, no need to TnG

C1           6×1 Back Squat (as heavy as possible, approx 90-97% of 1RM) – 90sec rest

C2           6×5 Dips (ring or box)

By hurrikanefitness