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 4th November

Place: NextGen Gym Spearwood

Training: Strength Circuit

12x Deadlift @ bodyweight +
12x Pull-up +
12x Ring Dips +
12m KB Bear Crawls
Max Rounds (aim for 12)

Notes:
Unforgiving this circuit an adaptation from Sparrows Dozen from GymJones- after three rounds we knew we were in trouble to get to 12.

Stef - 9 Rounds
Damon - 8 Rounds
Rod - 7 1/2 Rounds