20/07/11

Power Cleans 3 x 5 @ 80kg's
Barbell backwards lunges 3 x 8 @ 80g's

Circuit
10 - 1 count down
Barbell cleans @ 60kg
Ring Push-ups
Air squats x 15 each round

Total time 9:28

18/07/11

Floor Press, 5 x 7 @48kg KB's
Weighted Chins, 5 x 3@ 50kg's
Bent Rows, 5 x 5 @ 48kg KB's
Shoulder Press, 5 x 5 @32kg KB's

17/07/11

Back Squats
Ryan
1 max @ 150kg
3 x 5 @ 120kg

Andrew
5 x 5 @ 100kg
3 x 3 @ 120kg

Saturday 16/07/11

Cardio:

3km warm up @ 60%
2 x 3.8km intervals @85% of max, rest between sets 4mins
3km warm down @ 60%

Total Km's = 13.6km's

Friday 15/07/11

Ryan deadlift PB 200kg's

Andrew 220kg dead lift

Working towards a 250kg dead by October

BONDI CREW

The Crew now training in Bondi to get involved with the Crew in Bondi