Skip to content 
A REMINDER THAT WE HAVE ROHAN RUNNING WEIGHTLIFTING WORKSHOP #2 SATURDAY THIS WEEK @ 8AM. A GREAT OPPORTUNITY AND CHANCE TO COME DOWN TO REFINE TECHNIQUE AND IMPROVE YOUR OLY LIFTS.
WE HOPE TO SEE YOU ALL THERE 🙂
At the 0:00:
A) Every 2mins x 6rds:
Back squat
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is based off your 1RM back squat.
At the 15:00:
B) “Little E”
Starting at the 0:00 and EMOM, complete:
6 (5) Strict pull-ups
With remaining time, wallball shots, 9kg to 10ft (6kg to 9ft)
Score = Completed wallball in the 8mins.
Rx’d+ = 8 (6) Strict pull-ups
Masters 50yrs+/ Teens = 4 (3) Strict pull-ups
Masters 60yrs+ = 3 (2) Strict pull-ups/ 6kg to 10ft (4kg to 9ft)
Post loads, wallball reps completed and options to comments.
