Wednesday 18th March 2020

WEDNESDAY: Fitness: 1. Front Squat Wave 5, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. OPTs Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders Compare to 17/6/17 Wacey: 7.03 Siobhane: 11.22 Performance: See Fitness Sweat: For time: 1500m Row 100 Double Unders 50 Calorie Airbike 100 Double Unders 1500m Row Compare to 29/1/19 Ben L: 18.18 Siobhane: 20.37 *If doing Flight Simulator today sub-Double Unders for 25/20 Calorie Ski. Weightlifting: 1. Front Squat Wave 5, Week 1 5x 65%, 75%, 5+ x 85% 2. Power Clean Wave 5, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 3. Front Squat 5x5x70% 4. Weighted Strict Ring Dip: 5x5

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