A. Pendlay Row 5-5-5-5-5

B. Alternate exercises each minute for 5 rounds:
1. Weighted Step-ups 24/20″ (30 seconds)
2. T2B (30 seconds or 20 reps – whichever is first) (see tutorial – here)

Tip: Part A – After performing a couple of warm up sets of Pendlay Rows, make the call to start your first working set. The aim is to increment the weight on each set and end up with a 5 rep max. If you hit your max before the 5th set, drop back a bit and finish of the working sets.
Part B – The leg on the box for the step ups should do all the work – try to keep your torso upright and focus on driving through the heel of the leading leg.

It’s farewell for now from the Saliba’s – we are embarking on a 10 night bulking phase (a cruise) from today.  Look after Steve, Chantal & Renee and we look forward to coming back refreshed and about 20kg heavier.

A. Each 90 seconds for 10 rounds:
1 Round of the bear complex.
*Build to a starting weight in the warm up and then work towards a max from there in your 10 rounds.

B. AMRAP in 10 minutes of:
30 KB Swings
60 DU

Post start/finish weight and rounds/reps to comments.

*Please don’t forget to submit your scores for 14.5 by the 10.00am deadline.

A. AMRAP in 20 minutes of:
Run 400m
Max reps Pull (MU, Pull-up, Ring Row etc.) (instructional videos – here & here)
B. Stretch Mobility

Post movement choice and reps to comments.

A. EMOM for 7 minutes:
2 x Back Squat (working up in weight)

B. 5 rounds:
1 min Wall Ball 10/6kg (tutorial video – here)
1 min Rest
*Perform 10 strict ABMAT sit-ups during the rest.

*Thanks to Helen for the photo.

Reminder that there is no 2-4pm session today due to our end of Open party last night.  Thank you to all that attended.  We had an awesome night and hope you did too.

Remaining validations will be conducted on Monday or Tuesday morning.  Bring a judge in or give us a call to arrange a time.

Enjoy the rest of your weekend.

Please note that we are validating workout 14.5 between 7-9am tomorrow.  Please feel free to come in for a workout if you’re not involved with the Open.

*Please don’t forget that validation for 14.5 start at 4.00pm and will go through until we’re done.  Also please don’t forget to dress up for the chance to win some great prizes and to support our Kokoda crew – it should be a good fun night.  Further validations will happen between 7-9am on Saturday however we will not be running the Sunday afternoon session this week.  If you can’t make the Friday or Saturday (for a good reason), please let us know and we’ll do our best to get you validated on Monday or Tuesday morning.

A. Overhead Squat 5-5-5-5-5

B. Front Squat 3-3-3-3-3

C. Back Squat 1-1-1-1-1

Tips: Work to a starting weight on the overhead squat and then use strictly five sets to build to a 5RM.  Once you have performed five sets on the OHS, move to the front squat and use strictly 5 sets to build to a 3RM repeat the process for the back squat.  You should be able to increase the weight on each of the fifteen sets.

*Men’s training singlets are back in stock – please see Chris or Marie if you would like one.

7 x 90 second rounds:
5 Deadlift @ 1RM Clean (see video)
10 Lateral Burpees (see video)
Max reps Step-up 20″ (1 step = 1 rep)
*Rest 90 seconds between rounds.
*Perform a 30 second plank during your rest.
*Each DL must be re-gripped and dumped reps don’t count.
*Score = weight/total step-ups.

Five rounds of:
DB Bench Press 8-10 reps
Row 500m
*Rest as necessary between exercises.

Tips: The aim of today’s workout is to pick a challenging but repeatable weight on the bench that ideally sits between 8-10 reps in each round. Don’t freak out if your numbers drop a rep or two below this as you fatigue but try to be pretty close to this guide. Remember to keep those elbows tucked in a fashion that is complementary to our other pushing movements (push up, ring dip, HSPU, shoulder press etc.)
For the row – this is a volume day where the aim is to work hard but not to have any greater variation in time than 10 seconds from fastest to slowest row. This doesn’t mean that you should be cruising, but you should also refrain from going all out unless you have extremely good rowing ability.

*Please don’t forget to submit your score for 14.4 by 10.00am Tuesday.

20 minutes to complete:
21-15-9 reps for time of:
Shoulder to Overhead 50/35kg
Pull-ups
21-15-9 reps for time of:
Hang Power Clean 50/35kg
Burpee (see tutorial video)

*Rest as much as you like between workouts however the second couplet must be completed inside the 20 minute cap for rx’d. Your score is total work time.

Thanks to Knight Photography for the photo.