LIFTS

Front Squat 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

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.

BODYWEIGHT WORKOUT

“Shake the walls”

10 Rounds For Time:
10 second handstand hold
10 Air Squats

OPEN GYM 10AM TO 12PM

Sign in as usual on Influx.

OPEN GYM RULES

  • Have a plan.
  • Know what workout you want to do or lift you want to work.
  • The coach is there to help but this is not a personal training session.
  • Work your “goats”.

There is always our Body Weight option, Benchmark Training and in addition we will have the Hopper Deck available.

BENCHMARK TRAINING

Games

“17.3” 

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 43/29kg.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 61/43kg.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 83/61 kg.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 102/70 kg.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 111/79 kg.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 120/83 kg.

*If all reps are completed, time cap extends by 4 minutes.

Hero

“Ricky” 
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
22.5/15kg  dumbbell Deadlift, 5 reps
61/43kg Push-press, 8 reps

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.