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June 27th-June 2nd
July 3, 2016
Monday 27th
WARMUP:
"The Matt Chan Warmup"
CONDITIONING:
5–10–15–20–15–10–5 reps for time:
Overhead Squats (115/75lbs)
Toes-to-bar
Tuesday 28th
WARMUP:
STRENGTH:
20 mins to find your 3RM Deadlift, AND get 3 sets of Max Chin-Ups (Space out the Chin-Up Maxes appropriately)
CONDITIONING:
12 min AMRAP
6 Strict Shoulder Press
6 Strict Pullups
15 KB Swing
15 Double Unders
Wednesday 29th
STRENGTH:
Every 3 mins, for 5 sets (15 mins) HEAVY
5 Front Squat -no racks (Squat Clean the first rep, then squat 4 more reps)
5 Bench Press
Your fifth set should be the heaviest. Build as you go along.
CONDITIONING: (11 mins)
3 min AMRAP
3 Hang Squat Cleans
6 Push Ups
9 Dips
**Rest 1 min
3 min AMRAP
3 Hang Squat Cleans
6 Push Ups
9 Dips
**Rest 1 min
3 min AMRAP
3 Hang Squat Cleans
6 Push Ups
9 Dips
Thursday 30th
0:00-10:00
WARMUP:
12:00-22:00
Advanced: Run 4 laps
Intermediate: Run 3 laps
Basic: Run 2 lap
30:00-54:00
60 seconds at each station, for 24 mins (6 rounds)
Station 1: Row for 60 seconds
Station 2: Rest for 60 seconds
Station 3: Airdyne Bike for 60 seconds
Station 4: Rest for 60 seconds
54:00-60:00
Tell Coach Mackle how much you love running, and fast paced interval training. Foul language is encouraged:-D
Friday 1st
EVENT DAY:
Granite Games Qualifier Event To be announced Thursday night