Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1) Benchmark – Max Unbroken reps of C2B Pull-up’s
Score = Reps
Scaling – Pull-up’s or Banded Pull-up’s or RR’s
2) Benchmark – Max Unbroken reps of Strict HSPU’s (if you cannot do strict then kipping)
Score = Reps
Scaling – Kipping HSPU’s or Partial (i.e. raised head – record height) or Piked […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
Suggested Warm-up for 1 RM Testing:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
Do not attempt a 1RM on your old PB, rather set it up 2 kg or so heavier and hit that, then look to increase
appropriately further.
Any PB of 1-5 kg is good! Remember not to get greedy […]
WOD
Trigger/Warm-up/Mobilise/Activate
Suggested Warm-up for 1 RM Testing:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
Do not attempt a 1RM on your old PB, rather set it up 1-2 kg or so heavier and hit that, then look to increase
appropriately further.
Any PB of 1-5 kg is good! Remember not to get greedy and […]
Rest Day!
Trigger Ball, Foam Roll, Mobilise & Stretch!
Featured Image – Dean “Freak Beast” Shaw heads into the final day lying 5th overall at Last Man Standing 2015.
Best of Luck to Dave, Dean & Aidan competing at Last Man Standing this Saturday and Sunday. Please see Rxit.co.za for leaderboard results!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Power Clean – Take 15 min to find your new 1RM
Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1a) If you missed on Thursday/Friday, take 15 min to find your Strict Press 1RM
Score = Load
1b) If you missed Heavy Grace yesterday…plse complete today:
Complete the following for time:
Heavy Grace – 30 Clean and Jerks (102kg/71,4kg or 70% 1RM) for time
Time Cap 10 min
Score = Time / […]
