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LIFT – THU 06/08/15
Category Archives: CPBattery
LIFT – THU 06/08/15
A1. Full Grip Front Squat 2 sets each 5 Slow Down, Fast Up 5 Slow Down, 3 sec pause 5 1.5s A2. Clean Warm-up 5 Power Clean/3 sec Pause/Squat 5 Power Clean/2 sec Pause/Squat 5 Power Clean/1 sec Pause/Squat 5 Clean B. Clean Build to a heavy single C. For time: 1 Clean 50 Double-unders […]
POWER – MON 13/07/15
A. Squat mobility FG FS; 2 sets PP + Pause; 2 sets FG FS + Pause; 2 sets PJ + Pause; 2 sets FG FS + Bounce; 2 sets B. 2 Power Clean (+ Pause) + 2 Power Jerk (+ Pause) 5 sets C. Grace 30 GTOH (60/40) 6 minute time cap *Scale weight as […]
CAPACITY – FRI 03/04/15
FRIDAY 03/04/15 A. 1 minute – Bench shoulder flexion 1 minute – Couch stretch 1 minute – Hamstring stretch 1 minute – Barbell thruster B. For time: 3 Push-press (60/40) 5 Front squat (60/40) 7 Barbell burpee Rest 1 minute 9 Rounds C. Midline – Coaches’ Choice
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STRENGTH – TUE 17/02/15
TUESDAY 17/02/15 A. Three sets of: 10 Down ups 10 Russian swings 10m handstand walk/20 sec handstand hold B. Five sets of: Seated DB/KB Press; 4-5 reps *Sit on a bench without back support, hold DB/KB in each hand and press from shoulder to overhead C. In teams of two, alternate sets to complete 3 […]
Also posted in LacticEndurance, Upper Comments Off on STRENGTH – TUE 17/02/15
TRAINING – TUE 09/12/14
TUESDAY 09/12/14 LEVEL 2 Skill Double-Under Practice Warm-up 10-12 Band Face Pulls 15-20 Z Press (20/15) 10-12 Prone dislocates 15-20 Scapular Press-ups 2 rounds Strength A. Shoulder to overhead; Build to a heavy single in 10 minutes B. Power Clean; Build to a heavy single in 10 minutes Capacity For time: 2000m row LEVEL 3 Warm-up Double-Under; 20 […]
Also posted in Upper Comments Off on TRAINING – TUE 09/12/14
TRAINING – MON 01/12/14
MONDAY 01/12/14 LEVEL 2 Warm-up Lunge Complex Walk Lunge + Rotation; 20 steps Wide Lunge + Rotation; 20 steps Walk Lunge + Rotation with plate; 20 steps Wide Lunge + Rotation with plate; 20 steps A) Pull-up – bar or rings Static holds + Negative; 10 sec chin over + 10 sec lower; 4 sets Pull-up; […]
Also posted in Lower, Weightlifting Comments Off on TRAINING – MON 01/12/14
TRAINING – MON 10/11/14
MONDAY 03/11/14 LEVEL 2 Activation Walk Lunges with plate twist; 20 reps KB Swings; 10 reps Single Leg Deadlift with KB; 5 reps each side 3 sets A) Power clean to max, 15 minute time limit B) 10 minute Pull-up Skills C) “Helen” 3 rounds for time: Run 400m 21 kettlebell swings (24/16) 12 pull-ups […]
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TRAINING – FRI 31/10/14
FRIDAY 31/10/14 LEVEL 2 Warm-up 400m run 30 Walking Lunges (various) 2 rounds For time: 100 Press-ups A) i. Bench Press; 3 reps; 5 sets ii. Strict Pull-up; 6-8 reps; 5 sets B) For time: 400m run 20 Wall Ball (9/6) 20 Box Jumps (24/20) 3 rounds LEVEL 3 A) Jerk; 1 rep max B) Power […]
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TRAINING – MON 06/10/14
MONDAY 06/10/14 LEVEL 2 A) i. Barbell Lunges; 8 reps ii. Jump Lunges; 8 reps 5 rounds B) i. Press-up; 10 reps ii. Strict Pull-ups; 6 reps 5 rounds C) For time: 50 Lunges 25 Down-ups 50 Lunges 25 Down-ups LEVEL 3 A) Every minute for 10 minutes: 2 Power Snatch; Progressive up to 90% Every minute […]
Also posted in Lower, Weightlifting Comments Off on TRAINING – MON 06/10/14
TRAINING – TUE 23 SEP
TUESDAY 23/09/14 LEVEL 2 A) Box Jump; 8 attempts at a max height B) i) Power Snatch Drills ii) Power Snatch; 3 reps; 5 sets C) For total reps, for 12 minutes complete: Min 1: 30 sec KB Swings (24/16) Min 2: 30 sec Pull-Up Min 3: 30 sec Lunges LEVEL 3 A) 5 minutes practice each […]
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