Archive for May, 2014

Thurs – 22/5/14

12pm & 5.30pm

All efforts at 85-90%, keep just below your max threshold. This should be 3 hard efforts, you have plenty of rest and recovery between efforts.

  • 2000m row / 120 cals on air bike
  • rest 7-8mins
  • 1000m row / 80 cals on air bike
  • rest 3-4mins
  • 500m row / 40 cals on air bike
  • rest 1-2mins
  • 200 abmat sit ups (every 30sec conduct 10m shuttle)

 

Wed – 21/5/14

1) Push press (use 90% of 1RM for percentages below – CHECK IT HERE!!!)

  • 1 x 5 @ 75%
  • 1 x 3 @ 85%
  • 1 x 1+ @ 95%
  • Proceed immediately to 1b)

1b) On a roller – 10 crunches at various levels of the t-spine between sets

2a) 3 rounds for time (12min time cap)

  • Run 400m
  • 30 burpees

OR

2b) 3 rounds for time (no time cap)

  • Run 200m
  • 15 burpees

 

Tues – 20/5/14

1) Back squat ­ (use 90% of 1RM for percentages below – CHECK IT HERE!!!)

  • 1 x 5 @ 75%
  • 1 x 3 @ 85%
  • 1 x 1+ @ 95%
  • Proceed straight to 1b)

1b) Ankle mobility drill x 15 per side

2a) EMOM for 12mins

  • Odds: 10­ step front rack walking lunge (40% of 1RM front squat)
  • Evens: 75 double unders ­ (sub 50 lateral bar hops)

OR

2b) EMOM for 12mins

  • Odds: 10-15 front squat to 40/50cm box (20/15)
  • Evens: 50 single skips

Mon – 19/5/14

1) Power clean + hang power clean + split jerk (1+1+1)

  • 7 sets of the complex
  • Start at around 50% and work up to 85% of 1RM clean and jerk

2a) AMRAP in 12mins:

  • 15 power clean (@50% of 1RM clean)
  • 11 pull ­ups
  • 15 shoulder to OH
  • Rest 30sec

OR

2b) AMRAP in 12mins:

  • 5 power cleans (35/20)
  • 10 ring rows
  • 5 push press
  • Rest 1min

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Sat – 17/5/14

FILTHY FIFTY – 30min time cap

    • 50 box jumps (50)
    • 50 jumping pull ups
    • 50 KB swings (16)
    • 50 step walking lunge
    • 50 knees to elbows
    • 50 push press (20)
    • 50 good mornings (20)
    • 50 wall balls (9)
    • 50 burpees
    • 50 double unders

 

Fri – 16/5/14

***ATTENTION ALL CUSTOMERS*** Testicles…. that is all….

Nah thats not all, there is some actual news!!! As of tomorrow we will be trialling a 12pm session on Fridays so please come and get amongst the midday fun if you can! Happy Thursday night all, sleep well, eat better and live the shit out of life!!!

1) Skill Work: Muscle-­up ­

  • Spend 15­ minutes working on muscle­-up skill work
  • If you have muscle­-ups then conduct EMOM 8mins: 1-­5 muscle-ups page3image15216 page3image15376

2a) 12mins of continual, crisp, perfect movement, NOT AN AMRAP!!!

  • 5 Power cleans (65% of 1RM clean)
  • 7 HRPU
  • 9 Bar facing burpees

OR

2b) 12mins of:

  • 5 deadlifts (42.5/30)
  • 7 elevated push ups
  • 9 burpee lateral bar hops

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Thurs – 15/5/14

12pm & 5:30pm

1) All running efforts are at 85% only with walk back to start recovery

  • 2 x 400m
  • 3 x 200m
  • 4 x 100m

2) Mobility party – just like below!!!

6:30pm – Open Gym

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Wed – 14/5/14

1a) Push Press ­ 
  • 1 x 3 @ 70%
  • 2 x 3 @ 80%
  • 1 x 3+ @ 90%

1b) 30sec side stretch between working sets

  • Rest 2­mins

2) AMRAP in 10mins (Full intensity)

  • 10 pull ups
  • 10 DB/KB push press (15/10)
  • 10 abmat situps