Archive for August, 2014

Mon – 1/9/14

Strength – Overhead Squat or Front Squat

  • 12mins to find a heavy single for the day

Strength Conditioning – Every 3mins for 15mins

  • 3 Overhead Squat / Front Squat @ 75% of above
  • 5 Deadlifts (110/75)
  • 12 Weighted Sit Ups

Shoulder Health – 2-3 x (This if for quality and mobility/stability of the shoulders, DO NOT RACE THROUGH THIS!!!)

    • 15 x Overhead Reaches with Double Lx Ball in T-Spine
    • 10 x Banded Pull Aparts
    • 15m Crawl

 

Fri – 29/8/14

Strength – Deadlift

  • 5-5-3-3-1-1-1

Conditioning – EMOM for 4mins

  • 25 SDHP (30/20)
  • 10 Box Jump Overs (60/50)

Rest 2min

EMOM for 3mins

  • 25 SDHP (30/20)
  • 10 Box Jump Overs (60/50)

Rest 90secs

EMOM for 2mins

  • 25 SDHP (30/20)
  • 10 Box Jump Overs (60/50)

 

Wed – 27/8/14

Strength – Snatch Grip Deadlift

  • 5-5-5-5-5

Skill – Snatch (power or squat)

  • 15mins for practice NOT WEIGHT

Conditioning – AMRAP in 8mins:

  • 2 Pull Ups
  • 4 Front Squats (50/35)
  • 4 Pull Up
  • 6 Front Squats
  • 6 Pull Ups
  • 8 Front Squats
  • 8 Pull Ups
  • 10 Front Squats
  • Etc…

Tues – 26/8/14

Strength

1) Push Press

  • 8mins to work up to a heavy 3 (in no more than 4-5 sets)

2) Strict Press

  • 3-3-3-3-3
  • 2sec pause at the top of each rep

Conditioning – AMRAP in 12mins

  • 10 Burpee over the bar
  • 8 Push Press (65% of heavy 3)
  • 3 Front Rack Step Ups /side

 

Mon – 25/8/14

Strength – Back Squat

  • 5-5-3-3-1-1-1

Conditioning – 3 rounds for total reps

  • 2mins Max Reps KB Swing (24/16)
  • 1min Rest
  • 2mins Max Reps Double Unders
  • 1min Rest

Sat – 23/8/14

PARTNER “TABATA SOMETHING ELSE”…..TWICE

1) Alternate each block of work between partners to complete 20sec work, 10sec rest x 8 rounds of each:

  • Pull Up
  • Push Up
  • Sit Up
  • Squat

Score is total reps completed over the 32 rounds

2) As a team but this working at the same time, complete 10sec work, 20sec rest x 8 rounds of each:

  • Pull Up
  • Push Up
  • Sit Up
  • Squat

Again, score is total reps completed over the 32 rounds BUT it must match or beat you 1st score. “Rewards” will apply for a lower score! 🙂

Fri – 22/8/14

Strength – Deadlift
  • 5-5-3-3-3
  • 75-80-85-87.5-90%
Conditioning – 5 rounds for time of:
  • 5 T2B
  • 10 DB Thrusters (15/10)
  • 15m Bear Crawl (5m fwd – bwd – fwd)

Thurs – 21/8/14

MOBILITY – Squat (Foot, Ankle, Calf, Hip Flexor)
ACTIVE RECOVERY – Row, Pass throughs, scap push up & pull up, banded walking
OPEN GYM