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SCF members receive a 10% discount at Australian Sports Nutrition (Miranda Store).
May 14th, 2012 | 
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1. Bench Press – max 3RM load off pins 4 inches off chest
10 sets
2. For time, 200 Squats
5-5-3-3-1-1
Back Squat
I) 3 rounds for time of
10 Dumbbell push press (20/15kg)
1 x sandbag lap of carpark (30/20kg)
20 Pull ups
400 m run
II) Max plank time
I. Ring Dips
Max reps in 60 seconds / 2 minutes rest
5 rounds
II. For time
10-8-6-4-2
Overhead Squats (50/30kg)
Muscle Snatch (50/30kg)
Three rounds for time of:
Run 800 meters
Rest 2 minutes
1. Tabata Squats
2. In any order and breaking up as you choose complete the following with a 15 minute time cap:
- 75 Ab Mat Sit ups
- 800 m run
- 75 Push Ups
I) Dynamic/ speed Bench Press
3 reps @ 50% 1RM plus 10-15kg chains on the minute for 12 minutes
II)
21-15-9
Deadlift
Box Jumps
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