Saturday 10th May 2008 - NG Perth South

That's right, Perth South.

Time: 3:30pm

Equipment: KB each for complex

Warmup
KB Complex

CFT for Volume
Max reps of each lift, 1 person at a time, 5 sets before moving to next lift

Squat @ 100% BW
Press @ 50% BW
Deadlift @ 100% BW

Adjust as necessary to get out plenty of volume.

Sunday 6th January - Next Gen Gym Workout

Time: 4:30PM

Equipment:
KB(2 x 20, 2x32, 1x 36), Sled

Workout:
10 Goblet Box Squat to low box @ 20kg KB +
5 Goblet Box Squat to low box @ 32kg KB+
5 Fat Bar Hi-Pull @ 60% BW+
3 Fat Bar Deadlift @ 110% BW
3 Rounds

3 (1x Snatch + 3x OHS) @ 40kg +
10 Step-up on high box @ DB 40kg Total (5 each leg) +
40m Sled Drag (forward) @ Body Weight or Max+
40m Sled Drag (backward) @ Body Weight or Max
3 Rounds

10 Split Jump (5 each leg) +
8 x Heavy KB Swing
5 Rounds