Tuesday, 9 September 2025

Strength: Deadlift (Wave 2)

Tempo Deadlift (3 secs down) 5-3-1, 5-3-1 @ 72-82-88%

Post-strength: Gymnastic Pressing

EMOM 8:

Level 1:

Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks

Even minute: 5-7 Up/Downs

Level 2:

Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups

Even minute: 10 Up/Downs

Level 3:

Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups

Even minute: 15 Up/Downs

* Score the number of reps completed per set for the odd minute movement

Conditioning:

For time:

100-80-60-40-20

Double Unders

50-40-30-20-10

AbMat Sit Ups