December2014

December2014

03 12 14 – Front squats

Warm up: 10 air squats 80m jog 40m walking lunge 20m hands and feet 20m inch work 10 air squats   Mobility: Hips Front rack   Strength: Front squat 3-3-3-2-2-1-1-1   Metcon: Row 600m Then 10 min AMRAP of: 10 Push press 40/30kg (adv 45/60kg) 20 KB goblet squats 16/12kg (adv 24/16kg)[…]

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2 12 14 – Angie

Warm up: Jog for 3 minutes 10 wallball squat cleans 10 push ups 10 sit ups Mobility: Full body Strength: Deadlift 3-3-3-3-3-3-3 @ 85% 1rm. (Feel free to go for a heavy 3 towards the end of your strength sets) Angie: 100 pull ups 100 push ups 100 sit ups[…]

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1 12 14 – Snatch

Mobility: Shoulders Hips Bottom squat   Warm up: 10 mins Snatch complex with PVC pipe or empty bar. Focus on placement and speed in the hip and a stable overhead position. High hang snatch, OHS, hang snatch, OHS, full power snatch, OHS, full squat snatch If you have never been through the[…]

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