FRIDAY 30/10/15

Category Archives: LacticPower

FRIDAY 30/10/15

A. Coaches’ Warm-up B. Skill work C. “Burn, Baby. Burn!” In pairs, I go/You go, 6 rounds each of: 10 GTOH 50/35 10 Burpees Over Bar D. Midline – Coaches’ Choice

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UPPER – TUE 04/08/15

A. Shoulder Pre-Hab Handstand Practice B. Close Grip Bench Press 6-6-6-6-6 C. 30 sec: 5 Deadlift + AMRAP Barbell Burpee 30 sec: Rest 5 rounds Rest 2 min Repeat for 3 sets Prescribed weights: Deadlift 80/50 kg *5x 30 sec work/30 sec rest; 2 min rest; 3 sets *15 rounds in total

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PULL/PRESS – TUE 02/06/15

A. Coaches’ Choice B. 10 minutes – Pull-up Series C. EMOM 30 Min 1 – 6 Strict Dips Min 2 – 12 KB Swings Min 3 – 30 sec ME Row D. 10 minutes – Flexibility – Shoulders/Back

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ATHLETE – SATURDAY 23/08/14

SATURDAY On every 4 minutes complete: 30 sec row @ 90% effort 30 sec Burpee AMRAP 3 sets On every 4 minutes complete: 30 sec row @ 90% effort 30 sec Power Snatch AMRAP (40/25) 3 sets On every 4 minutes complete: 30 sec row @ 90% effort 30 sec Power Clean AMRAP (60/40) 3 […]

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