Share:
HINGE – WED 27/05/15
Category Archives: CP/ATP
HINGE – WED 27/05/15
TRANSITION WEEK A. Coaches’ Choice B. 15 minutes on skill: Any style inversion C. Sumo Deadlift; 5 reps; 5 sets D. 20-15-10-5 – Deadlift (70/50) 60-45-30-15 – Double-under *No drops on DL. One rep is up and down under control. *One group work, second group judges. Switch once full workout is complete.
STRENGTH – MON 02/03/15
MONDAY 02/03/15 A. 10 Left arm swings 10 Right arm swings 10 Goblet squats 5 KB Windmill left 5 KB Windmill right 3 rounds B. Deadlift; 8-8-6-6-4-4; Rest 2 minutes between sets; Progressive load up to 80-90% effort C. For time: 9 Thruster (60/40) 18 Pull ups 7 Thruster (60/40) 14 Pull ups 5 Thruster […]
Also posted in Lower Comments Off on STRENGTH – MON 02/03/15
POWER – TUE 20/01/15
TUESDAY 20/01/15 Warm-up In pairs, 3 RNFT: 9 Russian Swings 7 Down-ups 5 Pull-ups *P1 works and completes full set, P2 rests and assists with pull-ups if required *Switch after pull-ups Strength Power Clean; 3 reps; 6 sets Capacity 3 RFT: 200m row 15 Deadlift (90/60) 10 Strict pull-ups
Comments Off on POWER – TUE 20/01/15
TRAINING – FRI 21/11/14
FRIDAY 21/11/14 LEVEL 2 Mobility 2 minutes each on: Ankle Drills Couch Stretch Bench External Rotation Thoracic Arch A) Pistol Practice B) Deadlift; every 2 minutes complete 3 reps; 8 sets; at 75% of 1RM C) 3 rounds, individually timed: 10 overhead squats (60/40) Row 250m Full recovery between rounds. LEVEL 3 Mobility as above plus […]
Also posted in Lower Comments Off on TRAINING – FRI 21/11/14
TRAINING – WED 12/11/14
WEDNESDAY 12/11/14 LEVEL 2 Warm-up Walk Lunge + Twist; 20 steps Handstand hold; 20 sec Wide Step Lunge + Twist; 20 steps Handstand hold; 20 sec Goblet Squat; 20 reps Handstand hold; 20 sec A) Front Squat 1RM; 15 minute time limit B) AMRAP 10 minutes 10 box jumps (24/20) 10 hand release pushups 10 […]
Also posted in Lower Comments Off on TRAINING – WED 12/11/14
TRAINING – TUE 04/11/14
TUESDAY 04/11/14 LEVEL 2 Mobility Down Dog + Up Dog; 30 sec Weighted Dislocates; 30 sec Z Press; 60 sec 2 rounds A) Burgener Clean Warm-Up B) Clean; 1.1.1 reps; 5 sets; Re-set each rep C) For time: 60 Double-unders 50 Hang Power Clean (45/30) 40 STOH (45/30) 30 Toes-to-bar 60 Double-unders LEVEL 3 Warm-up with 10 […]
Also posted in Gymnastics Comments Off on TRAINING – TUE 04/11/14
TRAINING – TUE 07/10/14
TUESDAY 07/10/14 LEVEL 2 Warm-up with 10 minutes handstand practice A) 10 minutes to set a 3 rep max Strict Press B) 10 minutes to set a 3 rep max Push-Press C) For total working time: 500m row 400m run 2 rounds Rest as needed between rounds LEVEL 3 A) 5 minutes practice each on: – […]
Also posted in Upper Comments Off on TRAINING – TUE 07/10/14
TRAINING – WED 01/10/14
WEDNESDAY 01/10/14 LEVEL 2 A) Sumo Deadlift; 5 reps; 5 sets C) 20 minute AMRAP: 20 OH Plate Lunges (20/15) 20 Down-ups 20 Plate GTOH (20/15) 20 Toes-to-bar 20 Wall Balls (9/6) Every 4 minutes complete a 400m run (4 min, 8 min, 12 min, 16 min) LEVEL 3 A) Power Snatch 3 sets of 1.1.1 @ […]
Also posted in Lower, Weightlifting Comments Off on TRAINING – WED 01/10/14
TRAINING – WED 24 SEP
WEDNESDAY 24/09/14 LEVEL 2 A) Strict Press; 5 reps; 5 sets B) In pairs, alternating sets of: Bent Over Row; 7 reps Wall Ball Sit-Up; 14 reps 5 sets C) In the same pairs, for time: 150 Wall Balls (9/6) 150 Box Jump Overs One person working at a time Split reps/exercises for the best […]
Also posted in Aerobic, Weightlifting Comments Off on TRAINING – WED 24 SEP
TRAINING – MON 22 SEP
MONDAY 22/09/14 LEVEL 2 A) Back Squat; 3 reps; 5 sets B) Good Mornings; 8 reps; 3 sets; heavier than last week C) For time: 20 DB Thruster (20/15) 30 Burpees 20 DB Thruster (20/15) 30 Burpees 20 DB Thruster (20/15) LEVEL 3 A) Snatch Pull + Snatch 2 @ 60% 2 @ 65% 1 […]
Also posted in Lower, Weightlifting Comments Off on TRAINING – MON 22 SEP
