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WEDNESDAY 04/05/16
Category Archives: Structural
WEDNESDAY 04/05/16
Preparation 6 Goblet Squats 6 Bottom’s Up Kneeling Press 20 sec HS Hold 3 sets Strength 3 Front Squat; 5 sets to heavy set 3 further sets @ 90% Structural In pairs: 400m Suitcase Carry, 32/24, left 40 DB RFE Split Squat, left 40 DB Stiff Leg DL 40 HSPU 400m Suitcase Carry, 32/24, right 40 […]
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 – […]
FRIDAY 08/04/16
Before Class Get warm Upper body preparation Squat preparation Class warm-up 2 sets: 8 Scapula Pull-ups 8 Scapula Press-ups 8 Goblet Squats Strength 10 minutes – Bench; 10 reps; 3 sets; 50-60% 1RM 10 minutes – Back Squat; 10 reps; 3 sets; 50-60% 1RM Structural EMOM 8 Min 1 – 12 Double KB Front Rack Lunge Min […]
MONDAY – 04/04/16
Before class Get warm Squat Preparation Class warm-up 6 Goblet Squats 6 Kneeling Press, each side 20 sec Deadhang 3 sets Strength Front Squat; 2 reps; 6 sets; 80% 1RM Structural 200m Suitcase Carry, left 20 Double KB Press 200m Suitcase Carry, right 15 Double KB Press 200m Suitcase Carry, left 10 Double KB […]
