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FRIDAY 22/04/16
Category Archives: Upper
FRIDAY 22/04/16
Before Class Get warm Full body preparation Class warm-up 8 Scapula Pull-ups 8 Scapula Press-ups 8 Tempo Goblet Squats @33X1 3 sets Strength 10 min – Bench; 10 reps; 3 sets; Add 2.5-5kg from last week 10 min – Back Squat; 10 reps; 3 sets; Add 5-10kg from last week Structural 400m Run 4 lengths […]
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 […]
THURSDAY 24/03/16
A. 5 sets @ easy pace: Jog 200m 20 Walking lunge 10 Kettlebell Swings B. Press 1RM C. AMRAP 10: 10 Dumbbell Snatch, alternating 15 Wall Ball, 9/6 Run 200m
Also posted in Heavy Comments Off on THURSDAY 24/03/16
THURSDAY 10/03/16
A. EMOM 12, alternating: a) 5 Half Kneeling Press/side b) 10 One Legged Squats w/Counterbalance, alternating B. Press 3RM, then 90%x3x3 C. 4 Rounds For Total Reps: 1:00 One Legged Squats, alternating 1:00 Rope Climbs, 15′ Ascent 1:00 Rest Notes My preferred substitutions for one legged squat, in order: 1) OLS with counterbalance. Hold a […]
WEDNESDAY 09/03/16
A1. 3 sets @ easy pace Row 20 strokes Hip mobility A2. Snatch Warm-up B. Snatch + Snatch Balance 1-1-1, 3×1 Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. C. In teams of 3 complete 3 rounds each of: 10 Shoulder-to-Overhead, 70/50 […]
WEDNESDAY 02/03/16
A. Any order, any split, all @ easy pace Jog 800m 15 Strict Ring Dips 20 Tap Swings on Pullup Bar 30 Hollow Rocks 30 Counterbalance Goblet Squats B. 2 Press; 5 sets with 4RM load Notes If the athlete did not perform last week’s 4RM, build in doubles to a weight they could perform […]
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THURSDAY 25/02/16
A. 3 Sets @ Easy Pace: Jog 200m 10 Russian Kettlebell Swings, light-to-moderate 10 Press, light B1. Press 4RM B2. Press; 3 sets @ 90% of B1 C. 5 Rounds, not for time: 6 Turkish Get-ups Run 400m
WEDNESDAY 24/02/16
A1. 3 sets @ easy pace: 10 Romanian Deadlifts, empty bar 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks 30 Single Unders + 10-15 Double Unders A2. 2 sets each: 5 Push Press 5 Power Jerk 5 Press in Split 5 Tall Jerk from Toes 5 Split Jerk B. Jerk 2-2-2, 3×2 C. As […]
THURSDAY 18/02/16
A1. Coaches’ Choice A2. 2 sets of each: 5 Snatch Push Press 5 Snatch Balance 5 Overhead Squat B. 2 Snatch Grip Push Press + 2 Snatch Balance; 5 sets C. 3 Rounds For Time: 10 Power Snatches, 50/35 20 One Legged Squats, alternating Notes Preferred substitutions for one legged squat, in order: 1) OLS with […]
THURSDAY 11/02/16
A1. 4 Sets @ Easy Pace: 5 Slow, controlled pushups 10 Walking Lunges 10 Empty Barbell Good Mornings A2. Volume accumulation: 3-8 Muscle-ups; 4 sets B. Press 4RM, then 2 sets @ 90% C. For Total Reps: 2:00 Rope Climbs, 15′ 2:00 Kettlebell Swings, 24kg/16kg 2:00 Rest Then :90, :60, :30
