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BUILD

Illawarra Athletic – Build

Weightlifting

a1: Lower Pull (4xM4-F6)

Deadlift @3010; 4xM4-F6 (77-82% guideline)

a2: Upper vertical push (open chain) (4x6M-8F)

DB strict press @2010; 4x6M-8F

a3: Vertical pull

i) Strict TTB; 4×3 or

ii) Lat pull (pr+nt) @3010; 4×6+6

-R1:30

b: Horizontal push test (3RM)

15:00 to build to a heavy CGBP triple @3010

Metcon

c: Metcon (Time)

Aerobic capacity test

FT 100cal Airbike
ENTER TIMES TODAY FOR AB TEST!!

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