LIFTS

Press 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT – Pyramid

Performance
12-9-6-3-6-9-12 Reps of
KBS 24/16kg
TTB
Push Press 60/40kg

Fitness
12-9-6-3-6-9-12 Reps of
Russian KBS 24/16kg
Hanging Knee Raise (2015 Open Standard)
Push Press 50/30kg

Gymnastics Workshops – First one is tonight at 6:30pm

Workshop #1 Thu 22 Jun 6:30-8:30pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the basics of body weight movement. This is the 1st of three workshops which will build on basic skills and move onto more advanced movements. So make sure you have your basics covered by attending Workshop #1. The Workshop will be held on Thursday June 22nd 6:30pm to 8:30pm. Cost is $20 and it is limited to 8 members.

Workshop #3 Sat 1st Jul 11am – 1pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the the advanced level of body weight movement. This is the 3rd of three workshops which will build on basic skills and move onto more advanced movements. The Workshop will be held on Sat July 1st 11am to 1pm. Cost is $20 and it is limited to 8 members.

THROWBACK THURSDAY

Gymnasty with Lou from 2015