Meal of the Day

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JME Round 3 Comp will be held on Saturday 23rd August 

Information is located under  "Mackay Weightlifting"

 

 

Tuesday
Jul152014

15072014

Death By "Ball Slam" + 2 Burpee Buy In

Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.

*At the top of each and every minute do 2 burpees before starting your ball slams.  Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

* Slam Ball (15,10)kg

Monday
Jul142014

14072014

Deadlifts

(Training Maxes (90% 1RM)

50%x5
60%x3
70%x1
75%x AMAP  (Failure- count total reps)

Bench Press

(Training Maxes (90% 1RM)

50%x5
60%x3
70%x1
75%x AMAP  (Failure - count total reps)

FINISHER

5 Min AMRAP

30 Double unders

30 Ab mat sit ups

Sunday
Jul132014

13072014

Rest Day !!

Saturday
Jul122014

12072014

JME - Round 2 Olympic Weightlifting Comp

Great day - with awesome lifting !!

Results and photos under "Mackay Weightlifting" ... tab to the left hand side of website.

Saturday
Jul122014

12072014

3 Rounds of the following:

1 Min Power Cleans (60,35)kg

1 Min REST

1 Min Ball Slams (15,10)kg

1 Min REST

1 Min Row (cal)

1 Min REST

1 Min Ball Shoulderings (45,35)kg

I Min REST

* Score in total rep count over the 3 rounds