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WEDNESDAY 01/02/17
Category Archives: Barbell Conditioning
WEDNESDAY 01/02/17
LIFESTYLE Front Squat 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. For time: 20 Ball slams 10 Toes to bar 5 rounds 20/10 Hollow Rock; 8 sets PERFORMANCE Every minute for 10 min: 5 Ground to overhead Add weight every 2 min Must be TnG For time: Overhead […]
FRIDAY 27/01/17
Warm-up 3 Rounds Row 250m 20 mountain climber 10 roll-over v-sit Hang clean practice Workout In pairs, complete as many rounds as possible in 20 min: 7 Hang Squat Cleans, 60/42.5 21 Row Calories Alternate rounds
TUESDAY 17/01/17
STRENGTH 1) EMOM 6 Odd – 2x 15 sec Negative Pull-up Even – 2x 15 sec Negative Handstand 2) Play 6 Pull-ups/Handstands ENGINE In threes, 9 rounds for time of (3 rounds each): 15 Front Squats, 60/42.5 10 Bar Facing Burpees Full round per person before switch
WEDNESDAY 11/01/17
FITNESS Warm-up 10 Tap Swings 10 Good Mornings 10 Back Squats 2 sets Workout 3 rounds for time of: 9 Power Cleans, 70/47.5 6 Front Squats, 70/47.5 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats Post-workout Couch Stretch Hip opener
MONDAY 09/01/17
FITNESS Warm-up 5 min Dynamic Mobility OHS series Snatch series Workout In pairs, 5 rounds each for time of: 3 Squat Snatches 5 Power Snatches 7 Overhead Squats 9 Burpees One work for full round while other rests Choose weight that will allow for unbroken rounds Post-workout Hollow Rock 3x 30 secs Rest as needed […]
FRIDAY 23/12/16
STRENGTH EMOM 16, alternating between: Odd: 5 Muscle-up Transitions Even: 5 Strict Pull-ups + 5 Strict Ring Dip ENGINE For time: 30 Thrusters, 45/30 50 AbMat Sit-ups 20 Thrusters 40 AbMat Sit-ups 10 Thrusters 30 AbMat Sit-ups
FRIDAY 16/12/16
PREPARATION 3 Hang Power Snatch 6 Overhead Squat 5 sets Progressive weight up to workout weight Toes to Bar Practice ENGINE 7 rounds for time: 3 Hang Power Snatch 60/40 6 Overhead Squats 60/40 9 Toes to Bar
WEDNESDAY 14/12/16
STRENGTH Every minute for 10 minutes: Odds – 5 Power Clean Even – 5 Shoulder to overhead Add 1 rep to each every round so 3/4 will be 6 reps, 5/6 will be 7 reps etc. Choose a weight that you can compelte unbroken sets. MIDLINE Press-up with rest in top plank 20 sec work; […]
THURSDAY 24/11/16
STRENGTH/LIFTING Movement Prep Hang Power Clean STOH ENGINE Partner DT 12 Deadlifts 9 Hang Power Clean 6 Shoulder To Overhead 10 rounds Barbell Rx weight = 70/47.5kg A full round must be completed before switching
FRIDAY 18/11/16
STRENGTH/LIFTING Clean and Jerk 7×4 reps @70% ENGINE AMRAP 10 30 Air Squats 15 Burpees 2 Rope Climbs
