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FRIDAY 27/05/16
Category Archives: Power
FRIDAY 27/05/16
Preparation Primal Movements 10 Hip Bridges Monster Walk 3 sets Power Every 2 min for 12 min 5 Deadlift *Same weight as heaviest 10 reps *Explosive from floor, slow on lower Conditioning In a three min window: 400m Run AMRAP Burpee to plate Rest 3 min 5 sets
FRIDAY 20/05/16
Preparation 6 Goblet Squat 6 Broad Jumps 6 Banded Good Mornings 3 sets Power A) 3 Back Squat with 5 sec pause B) 3 DB Vertical Jump C) 3 Box Jumps, 30/24 5 sets Strength Deadlift; 10 reps; 3 sets *If you completed all 3 sets successfully last week, add 5-10kg *If you did not […]
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FRIDAY 13/05/16
Preparation 5 Muscle-clean 5 Hang Clean 5 Power Clean 3 sets Power In threes: 6 Power Clean, 60/40 6 Barbell Burpees 15 sets Strength Deadlift; 10 reps; 3 sets *If you completed all 3 sets successfully last week, add 5-10kg *If you did not complete all 3 sets successfully last week, stay on same weight
FRIDAY 06/05/16
Preparation 10 min: Max height box jump Strength Deadlift; 10 reps; 3 sets *If you completed all 3 sets successfully last week, add 5-10kg *If you did not complete all 3 sets successfully last week, stay on same weight Power 12 min: Team Assault Bike Sprints *Split into two groups, you have 12 minutes to accumulate […]
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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 […]
TUESDAY 15/03/16
A1. EMOM 9, alternating: a) 10 Thrusters b) 10 Jump Squats c) 10 Press-ups A2. As a complex, complete 3 sets of: 3 Muscle Clean 3 Front Squat 3 Hang Clean B. Power Clean to max, then 90% for 3 sets C. In pairs, 4 Rounds each for time: 20 Double Dumbbell Thrusters, 20/15 20 […]
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FRIDAY 18/12/15
A1. Narrow Grip OHS Series A2. 2 sets each: 5 Power Clean + Pause 5 Push Jerk + Pause B. Power Clean + Push-Jerk 3-3-3 to build 3-3-3 at same weight C. AMRAP 15 5 Front Squat (60/40) 7 Muscle-ups 9 Box Jump Over (24/20) Options: 5 Front Squat at lighter weight 7 Pull-ups/Dips 9 Box […]
THURSDAY 05/11/15
A1. Coaches’ Choice A2. 5 Muscle Clean 5 Hang Power Clean 5 Power Clean 2 sets B. 3 Power Clean, TnG Build to a max C. Accessory Circuit Not for time: 12 Single leg deadlift 8 Bulgarian Split Squat 6 Nordics 4 sets
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POWER – TUE 25/08/15
A1. 5 NG OHS; 2 sets 5 NG OHS with Pause; 2 sets A2. 3 Power Clean with Pause 3 Power Jerk with Pause 3 sets B. 3 Power Clean + 3 Power Jerk 5 sets C. For time: 20 Row (cal) 15 STOH (40/30) 10 Burpee over Erg 3 sets 8 min time cap
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UPPER – TUE 28/07/15
A. Shoulder Pre-Hab & Handstand Practice B. Close Grip Bench Press 8-8-8-8-8 C. Power Snatch Technique D. EMOM 5 3 Power Snatch (45/30) 15 Double-unders AMRAP 5 3 Power Snatch (45/30) 15 Double-unders
