15 July 2018 – Congrats Aoife!

Massive shout out to Aoife who didn't just take part in her very first competition this weekend... she flippin' smashed it, taking home three event wins and finishing 2nd overall! Solid work Aoife!


WORKOUT OF THE DAY

Women's Only (11 am – Noon)

A) Sumo deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: 8 Landmine press, right arm
Minute 4: 8 Landmine press, left arm
Minute 5: 40-60 second plank hold

Specialist Sunday (10 – 11 am)

A) Weightlifting: Clean & Jerk

A1) Clean & jerk: 5 x 2
* Drop and re-set each rep

A3) Clean pull: 5 x 3

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off
20/15 Calorie row (or 12/8 calorie of assault bike)
400m run
In remaining time max rep dumbbell push press (22.5/15 kg)