DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.

19/12/11 - Back Squat and Cean & Jerk

Back Squat

95x5x2
95x22

Was due to bench press as well but ran out of time before the class started.

Clean & Jerk

Work up to a max

80
85
90
95
100 PR
105 f (failed jerk)
105 PR
107.5 ff
110 f

107.5kg would have been a new clean PR, i caught both cleans in the bottom but couldn't get out of the hole. I tried 110kg just to see if i could catch it, i did  which means i need to get my front squat up!!

Rope Climbs - Couple of 15ft climbs working on different foot locks.