SATURDAY 16/08/14 STRENGTH For 20 minutes: Min 1: Deadlift; 10 reps @ 65-75% of 1RM Min 2: Rest Min 3: HSPU; 10-15 reps Min 4: Rest Min 5: CTB Pull-ups; 10-15 reps ENGINE 5 Hang Power Clean + Jerk (70/40); TnG at floor and shoulder or scale to allow for this 9 Burpees; Jump as high as […]

WEDNESDAY 13/08/14 Weightlifting EMOM for 8 minutes: Power Snatch; 3 reps; @65-75% 1RM Power Snatch; Touch & Go; Speed Work EMOM for 8 minutes: Ground to Overhead; 3 reps; @65-75% 1RM Power Clean; Tough & Go at floor and shoulder Every 2 minutes for 8 minutes: Back Squat; 3 reps; @70-80% 1RM Back Squat Engine […]

TUESDAY 12/08/12 Gymnastics Handstand Skills Focus on developing a straight bodyline against the wall then transferring this to the free-standing hold: Spread fingers; feel the ground; push hands into ground for active shoulders; arms in-line with ears; abs tight/glutes tight; legs together; toes pointed. Minute 1 + 2: wall handstand (back to wall); 25 sec Minute […]

MONDAY 11/08/14 Weightlifting Snatch + 2 OHS: 3x 75%, 2x 80%, 2x 82.5%, 2x 85%, 3x 75% Clean & Jerk: 3x 75%, 2x 80%, 2x 82.5%, 2x 85%, 3x 75% Snatch Grip RDL; 5 reps; 3 sets Strength Front Squat; 5 reps; 5 sets; @35X2 Every minute for 10 minutes: Barbell Walking Lunges; 6 reps Engine […]

SATURDAY 09/08/14 European Inferno Competitors Game Day – Good Luck! Non-Competitors Complete Class Workout and/or work on weaknesses

FRIDAY 08/08/14 European Inferno Competitors Travel/Rest day – Mobility, Movement Preparation, Strategy Non-Competitors Complete Class Workout and/or work on weaknesses

WEDNESDAY SPEED 10-15 minute Sprint Preparation 150m shuttle run (6x 25m) Complete a Down-Up at the start of each 25m shuttle. Rest 1:1 4 sets for time WEIGHTLIFTING Snatch balance; 2 reps; 6 sets; stay between 60-70% 1RM snatch Hang Snatch; 2 reps; every 60 sec for 8 minutes; stay between 65-75% 1RM snatch Jerk; 3 […]

TUESDAY 05/08/14 GYMNASTICS Hand Stand Hold; 20 sec 10 Burpees AFAP Rest 60 sec 3 sets Strict HSPU; 20 sec 10 Burpees AFAP Rest 60 sec 3 sets Hollow Body Rock; 15 reps Hollow Arch Rock; 15 reps L-Hang or Tuck Hang; max hold Rest 60 sec 3 sets STRENGTH Bench Press; 5 reps; 3 […]

MONDAY 04/08/14 This is a taper week into European Inferno on the weekend. There is still work to be done, just a lot lower volume than normal. Monday, Tuesday, Wednesday are as normal. For competitors, Thursday and Friday will be preparation days, mobility & competition practice. For non-competitors, there will be no set programme just […]

SATURDAY 02/08/14 STRENGTH Strict Press; Build to 1 rep max Pull-up (Supine Grip); Build to a 1 rep max GYMNASTICS 3 minutes to set max rep Pistol Squat Rest 60 sec 3 minutes to set a max distance Handstand Walk Rest 60 sec Max L-Sit CONDITIONING For time: 800m run 18 Muscle-Ups/CTB Pull-up 800m run […]