fbpx

BUILD

Illawarra Athletic – Build

Weightlifting

a1: Weighted step (3×20)

Front rack walk lunge; 3×20 (60/35)

a2: Postural endurance (3x50m.side)

SA farmers carry; 3x50m/s (32/24kg)

Metcon

b: Metcon (Weight)

EMOM15

i) Deadlift x3 (M:82%-F:90% 1RM)

ii) BJSD x8 (30/24″)

iii) M:Strict HSPU x4-6/F:Ecc. HSPU x4-6

c: Metcon (AMRAP – Rounds and Reps)

MIXED15 @85%int.

Row 1000m @1:50/2:05 (NO HARDER)

Circuit the following

Double unders x40

Wall ball x20

Shoulder (head) touches x10 (5/arm)

Power clean x5 (115/85#)
Don’t kill yourself on this one!

Add Comment

Your email address will not be published. Required fields are marked *