Archive for May, 2014

Sat – 31/5

In teams of 3: On a 20min timer

  • 1st 4mins: roll a tyre 400m
  • 2nd 4mins: carry a tyre 200m
  • 3rd 4mins: flip a tyre 100m
  • 4th 4mins: AMRAP of burpee to tyre (only 1 person working)
  • 5th 4mins: Max effort OH tyre hold

And today we would really like to encourage EVERYONE to make a real community effort by getting out and supporting your mates at Hilltop CF who are playing sport this arvo. You have no idea how much these little things lift peoples spirits. Please seriously make an effort to get to one of the following, even it is just for a quick quarter:

  • Ben Woolford: Onkas Vs Ironbank @ 2:30pm, Acklands Hill Rd, Cherry Gardens
  • Dick Kleemann: Kersbrook Vs Nairne @ 12:50pm, Nairne Oval
  • Kaicee Kleemann: Lobethal Vs Lobethal Lutheran @ 3:30pm, Woodside Rec Center
  • Alli Pullen: Mt Barker Vs Woodside @ 1:45pm, Woodside Rec Centre

And lastly, if you’re ever unsure about what “The Girls” workouts are , they are now up on the wall for everyone to get amongst. Poster is courtesy of Sean, LEGEND mate!!! Cheers!!!

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Fri – 30/5

1a) Strict press

  • 10-10-10-10-10 @ 50-60% 1RM (check it here)
  • Proceed immediately to 1b) with no rest

1b) Max effort strict pull ups (if less than 5, use a band)

  • Focus here is a HOLLOW BODY POSITION with no breaking of midline or over-extension of thoracic
2a) EMOM for 18mins
  • 1st minute: 15-30 hollow rocks
  • 2nd minute: 10 bent over row (5-10kgs heavier than 1a)
  • 3rd minute: 15 KB swings (24/16)

OR

2b) EMOM for 18mins

  • 1st minute: 15-30sec hollow hold
  • 2nd minute: 10 bent over row (20/15)
  • 3rd minute: 15 KB swings to eye level (16/12)

Thurs – 29/5

12pm & 5:30pm

**THIS IS WEATHER DEPENDENT** (and no, not “weather” you can be bothered…) – GT

3 rounds of:

  • 3 x 400m – rest 45sec between efforts
  • 4mins rest between rounds
  • Round 1: 85% effort, Round 2: 90% effort, Round 3: 95% effort

Optional extra – Rowing:

  • 1000m – rest 1min, 750m – rest 3mins
  • 750m – rest 1min, 500m – rest 3mins
  • 500m – rest 1min, 250m – rest 3mins
  • 250m – rest 1min, 30 cals on airbike

6:30pm – OPEN GYM

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Wed – 28/5

1) Front squat

  • On a 15min timer starting every 3mins, 2 reps every 20 seconds for 1min without re-racking the bar
  • Aim to increase weight every set
  • Compare to Fri 1/11/13

2) Turkish get up

  • 20mins (10mins technique + 10mins to find a safe 3 reps /side)

3) 10mins to complete:

  • 20 alternating TGU @ 75% of 3 rep
  • 100 hollow rocks / 2mins hollow hold

Tues – 27/5

1) Full clean

  • 3-3-3-3-3
  • All lifts are to be over 75% of 1RM C&J

2a) AMRAP in 7mins

  • 15 Thrusters (42.5/30)
  • 15 Pull ups

Rest 3mins

3a) 3 rounds for time:

  • 15 Wall balls (9/6)
  • 15 Toes to Bar  

OR

2b) AMRAP in 7mins:

  • 7 KB swings (16/12)
  • 7 Ring rows (work lowest position possible, aim for shoulder blades touching ground at bottom of each rep)

Rest 3mins

3b) 3 rounds for time

  • 15 air squats
  • 15 UB lying knee raises

Mon – 26/5/14

1) Halting deadlift (with 3sec pause at top)

  • 5-5-5-5-5
  • working up to 80% of 1RM

2) Rack pull

  • 5-5-5-5-5
  • working up to 80% of 1RM

3a) For time: 10­-8-­6-­4­-2 reps of:

  • Deadlift (65% of 1RM – check here)
  • Bar facing burpee
  • 1 rope climb at every transition between exercises

OR

3b) For quality: 10-8-6-4-2 reps of:

    • Deadlift (45/30)
    • Push up
    • 15sec plank hold at every transition between exercises

Sat – 24/5/14

1) SKILL WORK: ring muscle­ up ­

  • 20 minutes working on muscle­ up skill work
  • If you have ring muscle ­ups then spend the time working strict muscle up skill
    • Chest to ring strict pull up
    • Ring dip
    • Hollow and arch

2a) For time:

  • Run 800m
  • 30 power cleans (70/50)
  • 3mins max reps muscle ups
    • Sub 3:1 pull up/push up for muscle up

 

Fri – 23/5/14

1a) Snatch
  • 2-2-2-2-2
  • all working sets to be over 75% of 1RM snatch
  • proceed immediately to 1b with minimal rest

1b) Snatch grip strict press x 5-10 (20/15) 

  • rest 2­mins before returning to 1a

2a) AMRAP in 9mins (85% intensity):

  • 5­ DB squats (20/15)
  • 10/arm DB snatch
  • 15 box jumps (60/50)

OR

2b) AMRAP in 9mins

  • 5 goblet squats (12/8)
  • 10/arm KB push press
  • 15 box jumps

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