Archive for April, 2014

Tues – 22/4/14

A) Back squat – tempo (5-3-1-0)

  • 3-3-3-3-3-3-3
  • Ankle mobility drill x 15 each side between sets

B) AMRAP in 8mins

  • 3 wall climbs
  • 7 box jumps with step down (70/60)
  • Run 200m

https://www.t-nation.com/free_online_article/most_recent/6_questions_about_tempo_training

Sat – 19/4/14

HAPPY EASTER FOR TOMORROW!!!

A) Raw slice hunt for all the kids….. and the big adult sized kids too!

B) In teams of 4

  • 4 x 4min AMRAP
  • Rest 2mins between each AMRAP

Fri – 18/4/14

A) Split Jerk

  • 15mins working up to a heavy single (NOT A 1RM, no failed lifts)

B) EMOM for 10mins

  • Odds: 5-15 UB pull ups + ME double unders in remainder
  • Evens: rest

Thurs – 17/4/14

EWOD (12pm & 5:30pm)

  • Run 2.5km
  • Annie Are You Ok???
    • 50-40-30-20-10
    • Air Squat
    • Sit up
  • Rest 5mins, then:
    • Run 5 x 400m (rest 1:1)

 

SKILL (6:30pm)

  • Handstands, HSPU + scaling/progression

Wed – 16/4/14

A) Front squat

  • 6mins working up to 50% of 1RM

B) Squat clean

  • 12mins for heavy single (NOT A 1RM, no failed lifts)

C) 7 rounds for time:

  • 10 step walking lunge forward
  • 10 step walking lunge backward
  • 5 v-ups

Yeah this dude waffles on a bit but there is HEEEEEEEAAAAAAAPS of good pointers in here about a really important part of the clean! Especially from the 4:50 mark…

Tues – 15/4/14

A)  Hollow/arch position 

  • 15 on/15 off for 4mins

B) Deadlift

  • 15mins for heavy 3 (no touch and go reps, reset properly between each lift)

C) 3 rounds for time:

  • 15 STOH (50/35)
  • 50 double unders (3:1 singles)

 

Mon – 14/4/14

A) Thruster

  • 5-5-5-5-5
  • In between sets: 1min rolling thoracic + 5 x ‘camel stretch’ to ‘hip to ground chest up’ stretch

B) AMRAP in 7mins

  • 7 pull ups
  • 7 box jumps (60/50)

Rest 3

C) AMRAP in 7mins

  • 7 T2B
  • 7 burpees

Sat – 12/4/14

In partners – In 14mins complete:

  • Run 1200m
  • Partner “Grace” – 30 clean & jerk (60/40)
  • Partner “Isabel” – 30 snatch (60/40)
    • Then in remaining time:
  • Max distance hand stand walk