Wednesday 8/5/2012

  • Thursday 21/8/14

    Strength

    3x2 Muscle Snatch

    3x2 Snatch Pull

    6min to work to 2 Rep Heavy Power Snatch

    Conditioning

    5 Rounds

    9 Power Snatch

    16 Ab Mat Sit Ups 

    400m Run

     

     

  • Wednesday 20/8/14

    Strength

    Deadlift

    3-3-3-3-3

    Conditioning

    50 Cal Row

    40 HSPU

    30 Hang Power Clean 70/50kg

    20 UB Double Unders

    10 Burpee Pull Up

     

  • Tuesday 19/8/14

    Strength

    3 x Max UB Shoulder 2 Overhead

    Start with Push Press-Push Jerk-Split Jerk 

    Conditioning

    21-15-9

    Toes 2 Bar

    Box Jumps

    Then

    4 x Max UB Muscle Up-Pull Up-Ring Row (you choose, must stay with)

    1min Rest between sets


  • Monday 18/8/14

    Strength

    15min Work Up to AHAP

    1x Squat Clean

    1x Front Squat

    1x Thruster

    Conditioning

    20 Overhead Squats 50/35kg

    30 KB Swings 24/16kg

    40 Wall Ball 10/6kg

    50 Double-unders

    50 Burpees

    50 Double-unders

    40 Wall Ball

    30 KB Swings

    20 Overhead Squats

    20min Cut


  • Friday 15/8/14

    Strength

    10min work to 1 RM Sumo Deadlift

    10min work to AHAP (as heavy as possible) Bear Complex

    Conditioning

    Shoulder Biathlon

    21 Unbroken Strict Press 50/35kg

    Block Run

    18 Unbroken Push Press

    Block Run

    15 Unbroken Push Jerk

    200m Run performed each break in reps!

     

     


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Wednesday 8/5/2012

 

Speal............ Guys have a read of this post by Lisbeth

Strength/Skill

5 x ME Double Unders

10sec Band Sprint between sets

Met Con

15min AMRAP

2-4-6-8-10-12-14-16..... Clean and Jerk 70/50kg

5 Burpees

10 Pushups

15 Squats

2 comments (Add your own)

1. Ben wrote:

Todd 202 Double Unders UnBROKEN~


Thu, May 10, 2012 @ 11:50 AM

2. Ben wrote:

Matt 8's + 10 @ 30kg


Dani 6's 10min


Bec 2km Row, 50 Press @ 20kg, 30 Front Squat @ 20kg


Colin 8's + 8 @ 40


Jason 6's + 13 @ 40kg


Kate 8's +14 @ 35kg


Rhi 6's +28 rx


Samara 12's @ 12kg, mod


Dutch 8's + 1 rx


Thu, May 10, 2012 @ 11:53 AM

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