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MONDAY 18/04/16
Category Archives: Heavy
MONDAY 18/04/16
Before class Get warm Squat preparation Class warm-up 60 sec Russian Step-ups 60 sec KB Swings 60 sec KB Squat sit 3 sets Strength Front Squat; 5 reps; 6 sets; 80% 1RM Structural In pairs, for total reps: Min 1 – Shoulder to Overhead, 40/30 Min 2 – OH Barbell Lunges, 40/30 Min 3 – […]
THURSDAY 24/03/16
A. 5 sets @ easy pace: Jog 200m 20 Walking lunge 10 Kettlebell Swings B. Press 1RM C. AMRAP 10: 10 Dumbbell Snatch, alternating 15 Wall Ball, 9/6 Run 200m
Also posted in Upper Comments Off on THURSDAY 24/03/16
TUESDAY 22/03/16
A. EMOM 9, alternating: a) 10 Thrusters, empty bar b) 5 Double Pause Back Squats c) 3 Strict Pullups + 6 Tap Swings on Pullup Bar B. Thruster 1RM C. For time: 15 Thruster, 45/30 15 Chest to Bar Pull-up 3 sets
THURSDAY 10/03/16
A. EMOM 12, alternating: a) 5 Half Kneeling Press/side b) 10 One Legged Squats w/Counterbalance, alternating B. Press 3RM, then 90%x3x3 C. 4 Rounds For Total Reps: 1:00 One Legged Squats, alternating 1:00 Rope Climbs, 15′ Ascent 1:00 Rest Notes My preferred substitutions for one legged squat, in order: 1) OLS with counterbalance. Hold a […]
TUESDAY 08/03/16
A. 5 sets @ easy pace: 5 Double Pause Back Squats 5 Strict Chins *Back Squat: Pause at bottom, then again just above parallel. *Chins: Count rep upon returning to hollow hang at bottom, not when chin clears bar at top. B. Back Squat 3RM, then 90%x3x3 C. 3 Rounds For Time: 8 Pullups 16 Kettlebell […]
THURSDAY 25/02/16
A. 3 Sets @ Easy Pace: Jog 200m 10 Russian Kettlebell Swings, light-to-moderate 10 Press, light B1. Press 4RM B2. Press; 3 sets @ 90% of B1 C. 5 Rounds, not for time: 6 Turkish Get-ups Run 400m
TUESDAY 23/02/16
A. 8 minutes @ easy pace: 8 Back Rack Walking Lunges, 30/20kg 6 Tap Swings on Pullup Bar 4 Strict Pullups 4 Strict Ring Dips B. Back Squat 4RM, then 90%x4x3 C. Half “Cindy” AMRAP 10: 5 Pullups 10 Pushups 15 Squats
MONDAY 15/02/16
Talented members. Erik Renz demonstrates some dance moves… A1. Warm-up coaches’ choice A2. 3 Sets @ Easy Pace: 5 Back Squats, 30X1 Tempo 4-6 Strict Pullups 4-6 Strict Ring Dips 6 Muscle-Up transitions on Low Rings B. Back Squat 5×4 with 90% of 4RM *Use 4RM from last week *If you did not do the […]
THURSDAY 11/02/16
A1. 4 Sets @ Easy Pace: 5 Slow, controlled pushups 10 Walking Lunges 10 Empty Barbell Good Mornings A2. Volume accumulation: 3-8 Muscle-ups; 4 sets B. Press 4RM, then 2 sets @ 90% C. For Total Reps: 2:00 Rope Climbs, 15′ 2:00 Kettlebell Swings, 24kg/16kg 2:00 Rest Then :90, :60, :30
TUESDAY 09/02/16
A1. Jog 800m A2. 3 Sets @ Easy Pace: 5 Back Squats, 30X1 Tempo 4-6 Strict Pullups 4-6 Strict Ring Dips B. Back Squat 4RM, then 90%x4x2 C. 4 Rounds For Time: 15 Chest-to-Bar Pullups 15 Hand Release Pushups Run 400m
