lunchtime stairwell session

Thursday 6.10.11

Metcon (12.30pm)

• Stairwell run: 15 trips – 4 floors (flights) up & down

Strength (5pm)

• push-ups: 4×25
• — superset w/ KB shrugs (32kg) x10
• Rope pull-ups: 4×6
• ab work: wheel roll outs + GHD sit-ups
• DE deadlifts: 8×3 @60% (100kg) // 1min rest

Meton (after strength)

• Quick Team WOD:
• 2 rounds:
• prowler push/pull,
• 15 box jumps (24″),
• 15 push-ups,
• 15 Russian swings (16kg),
• 15 double-unders,
• 15 dead ball slams

Friday 7.10.11

CF + VOL training (6am)

• 1RM Power clean: 100kg – Well off my last PC PB (110kg) which I did a while back @ the B32 Winter Test Series…. Not too worried about my effort because I haven’t done them for ages…
• VOL training: HSPUs / Filler: DUs and OH swings (16kg)