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TUESDAY 26/04/16
Category Archives: LacticEndurance
TUESDAY 26/04/16
Before class Get warm Mobility Class warm-up 5 Front Squat 3 sec pause 5 Push-press 3 sec pause 5 Tap Swings 2 sets Power 3-3-2-2-1-1-1 Cluster Pull-up practice between each set Power Endurance For time: 7 Thruster, 40kg 7 Pull-up 3 sets Rest 60 sec 5 Thruster, 50kg 5 Chest to Bar 3 sets Rest […]
PULL – THU 27/08/15
A. 20 Air squats 20 sec Handstand hold/Walk 10 Russian Swing (Heavy) 3 sets B1. Weighted Pull-up Build to heavy set B2. 5 x 1 @ 90% C. EMOM 15 Min 1 – 10 Thruster Min 2 – AMRAP Burpee Min 3 – Rest
PRESS – THU 20/08/15
A. 30 cal Row Shoulder Pre-Hab Handstand Practice B. Close Grip Bench Press 2-2-2-2-2 C. 1000m @ 24 S/M Rest as needed 1000m Max Effort
UPPER – TUE 11/08/15
A. Shoulder Pre-Hab Handstand Practice B. Close Grip Bench Press 4-4-4-4-4 C. Fran 21-15-9 Thruster Pull-up
UPPER – THU 30/07/15
A. Mobility and Movement Prep 100 HR Press-ups 5 minute cap B. Strict Pull-up AMRAP Pull-up AMRAP Chin-up AMRAP Close Grip AMRAP Wide Grip C. For total work time: 300m Row 15 Thrusters (45/30) Rest 2 minutes 3-5 rounds
ROWING – FRI 10/07/15
A. Rowing Technique 2x 500m technique focus – Position & Form – Power Pull/Slow Recovery – Stroke Rate + Pace B. Row: 1000m Time Trial C. Accessory 10 GHD Extensions or BB Good Mornings 15 V-Crunch 20 DB Snatch 3 rounds
Also posted in Aerobic Comments Off on ROWING – FRI 10/07/15
GYMNASTICS – MON 22/06/15
A. Coaches’ Choice B. Handstand Series C. 250m Row 5 Strict Pull-ups 7 Strict HSPU 15 Ball Slams Rest 90 sec 5 rounds D. Flexibility – Shoulder/Back
CLEAN – FRI 29/05/15
TRANSITION WEEK A. Coaches’ Choice B. 15 minutes on skill: Any barbell C. Hang Clean; Build to a heavy touch and go triple D. In teams of 3: Max distance row in 12 minutes *Each person can only row a maximum of 400m each time
PAIRS – THU 14/05/15
A. 20 sec/10 sec x 8 Hollow Rock B. In pairs, complete 2 rounds: 2 minutes Max distance Row 2 minutes AMRAP 10 DB Thrusters (15/10) 15 Sit ups 2 minutes AMRAP 10 KB Swings 5 Box Jump Overs Both rest 2 minutes before round 2 *P1 will complete the 2 minutes then rest while […]
GYMNASTICS – FRI 08/05/15
A. Handstand practice B. EMOM 10 minutes Min 1 – 6-10 CTB Pull-ups Min 2 – 8-12 HSPU C. In threes, for time: Row 500m each Row 300m each Row 100m each Row 100m each Row 300m each Row 500m each
