Hump Day Update

nikkiJust a reminder about a couple things on the rest of this week and next!!

- First Friday.  Carried over from last week, due to Baseline testing, this week is Grace (30 Clean and Jerks 60/40kg) or Isabel (30 Snatches 60/40kg).

- Friday 7pm, Nutrition 201 @ CFNZ.  An intermediate/advanced level talk for those who are veterans of the Spring Challenge, and looking to find out ways to tweak their nutrition further for bodycomp or performance, or those who have soaked up all the info from last week and are keen to learn more.  We'll have a few snacks on hand from some of our local real food suppliers to tide you over till dinner.  FREE to all CFNZ and RCF09 members (just show up), $15 for non members, (please email to arrange payment and reservation).

- Sunday 11am, Rowing Skillz @ CFNZ for all CFNZ and RCF09 members.  How to set your damper, what drag means and how to set that too.  Rowing efficiency drills, optimal start techniques, and strategy for various distances.  Be afraid of the erg no longer!

- Next week is PR Week!   Testing your strength, olympic lifting, gymnastics and stamina/endurance.  Let's see how the last 3 months has treated you.

FITNESS

A.

Strict  Pullups

5 x 3-5 reps

B.

250m Row

12 DB Snatch

100m DB Farmers Walk

AMRAP in 6mins

Rest 5min

6 Hang Power Clean

9 Slamballs 15/12kg

12 Russian Swing

AMRAP in 6mins

PERFORMANCE

A.

Weighted CTB Pullup

5 x 3-5 reps

B.

6 Hang Squat Clean 60/40kg

9 TTB

12 KB Swing 32/24kg

AMRAP in 6mins

Rest 5min

250m Row

12 DB Snatch 25/15kg

24 Double Unders

AMRAP in 6mins

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