WEDNESDAY 23/03/16

Category Archives: Interval

WEDNESDAY 23/03/16

A. 2 sets each: 5 High Hang Clean 5 Front Squat 5 Clean 5 Split Jerk B. EMOM 10: Clean & Jerk; all @ 75-85% C. In teams of 3, row max metres in 15 minutes

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MONDAY 22/02/16

A1. 3 Sets @ Easy Pace: Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke) 10 Scapular Pullups 10 Scapular Pushups 10 Counterbalance Goblet Squats A2. A set each: 5 Muscle Snatch 5 High Hang Tall Snatch 5 Snatch Balance 5 Overhead Squat 5 Snatch B. Snatch Pull to Knee + […]

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WEDNESDAY 10/02/16

A1. Volume accumulation: 6-12 HSPU; 4 sets A2. 2 sets each: 5 Overhead Squats 5 Snatch Balance 5 Power Snatch 5 Snatch B. Pull to knee + Pull to mid-thigh + Snatch 65%x1, 70%x1, 75%x1, 80%x1x3 C. 3 Rounds, each for time: 10 Clean & Jerks, 70/45 30 Calorie Row Rest while partner(s) work *Clean & […]

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FRIDAY 05/02/16

A. 5 Sets: 10 Hardstyle Kettlebell Swings 5 Kettlebell Jerks, left arm 5 Kettlebell Jerks, right arm 10 Goblet Squats B. AMRAP 20: 5 Kettlebell Jerk, left arm, 24kg/16kg 5 Kettlebell Jerk, right arm, 24kg/16kg 10 Goblet Step-Ups, alternating, 24kg/16kg 20 Kettlebell Swings 1:00 Rest Between Rounds

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TUESDAY 02/02/16

Sam Briggs sets a new lightweight 500m row world record of 1:33.4. Amazing athlete… https://www.facebook.com/dominictrainbeardwell/videos/886250328139466/ A. EMOM 9, alternating: 1 – 10 DB Thruster, light 2 – 5 Inchworms 3 – Row 15 strokes B. Row 4x250m, rest while partner(s) work Immediately after each row, perform a hard set of handstand pushups C. AMRAP 6: […]

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MONDAY 25/01/16

A. 5 sets @ easy pace: 2 lengths High Knees 5 Ring Rows 2 lengths Butt kicks 5 Tap Swings on Bar 30 Single Unders + 5-10 Double Unders 5 Squats 5 Toes-to-Bar B. Run 3x800m, rest while partner(s) work Immediately after each run, perform a hard set of chest-to-bar pull-ups C. For Time: 50 […]

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THURSDAY 21/01/16

A. 3 sets @ easy pace: 10 Double-unders 10 Tap Swings on Bar 10 Hollow Rocks 10 Barbell Press, light B. Clean & Jerk 15 rep max *Any clean & jerk variation is acceptable. *Touch-and-Go at floor. The athlete may rest with the bar at the hang, front rack, overhead, or back rack. Scaling Options […]

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MONDAY 18/01/16

A. EMOM 12, alternating: a) 5 Muscle-Up Transitions on Low Rings b) 20 Single Unders + 5-10 Double Unders c) 10 Dumbbell Romanian Deadlifts B1. Bench Press to heavy double B2. 3 sets @ 90% of B1 C. AMRAP 3 2 Muscle-Ups 4 Ring Dips 12 Kettlebell Swings, 32kg/24kg Rest 1 minute 4 sets Continuous […]

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TUESDAY 05/01/16

A. EMOM 12, alternating: 1) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes) 2) 5 Half Kneeling Press/side 3) 10 Medicine Ball Cleans B. Row 500m Rest 2:00 50 Wall Ball (9/6) Rest 2:00 Max set HSPU Rest 2:00 2 rounds

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TUESDAY 22/12/15

A. Coaches’ Choice B. Volume accumulation 5 min: Chest to Bar Pull-ups Every break complete 30 DU 5 min: 2 Legless Rope Climb 5 cal Assault Bike 5 min: 5 Strict HSPU 5 Pistols (each side) 5 min: Toes to Bar Every break complete 15 Hollow Rock

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