Working in teams of four, for time:
1) 75 Team sit-ups (arms interlaced)
2) 3 Rounds each, relay style:
3) Team 800m Seabag Run (60/40)
4) 3 Rounds each, relay style:
5) 2400m Row (600m each, relay style)
Fitness: Deadlift, 4×2 LP
3@70%, 3@80%, then, using up to a 3RM, less if you cannot maintain proper form, complete the following four times:
After fourth repetition, rest 3-5 minutes and then repeat the 4×1 and 15 second rests once more.
1 Push Press + 1 Split Jerk
1 Press + 2 Push Press + 1 Split Jerk
15 minute time limit
Bench Press – 3×5 Linear Progression.
10 minutes, as many rounds as possible:
Choose a weight for the rows that is challenging but you can maintain good form, use this weight for the lunges as well.
We are very proud of our athletes who competed at Team SuperFit Richmond this weekend. Daniel & Cory managed a top 10 finish in a heat of nearly 30 teams while Gabby & Erica secured a spot on the podium with a 2nd place finish!
Back Squat – 3×5, Linear Progression
Back Squat – work up to near a 3RM, no failures. Then, two drop sets at 90%
Rest 1 minute
“OPT Repeatability Test”
3 rounds at 100% effort:
Rest 12 minutes between rounds. Record the time of each effort.
1) 15 minutes to work up to a heavy single snatch.
2) Fitness: Deadlift 4×2 Linear Progression
Performance: 5@65%, 5@75%, 5+@85% of training max
To find your training max this week add ten pounds to your 1RM, then take 90% of that ((1RM+10lb) * 0.9)