April2015

April2015

16 04 15 – Bench press

Warm up: 40m jog 5 push ups 40m walking lunge 5 push ups 40m broad jump 5 push ups 20m inch worm 5 push ups   Mobs: Hip Chest   Strength – Bench press: 5-5-5-5-2-2   Metcon 21-18-12-9-6-3 Burpee box jump 24/20″ Alt single arm kettlebell snatch 12/16kg Alt oh[…]

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15 04 15 – Snatch

Warm up: 2 min DU practice 10 wb shots 10 wb squat cleans 10 PVC squat snatch   Mobs: Hip Shoulder   Strength and technique – Snatch: Snatch balance 5-5-5-5-5 10 mins to fing a heavy squat snatch   Metcon – 5 rounds for time: 10 thrusters 40/30kg 10 toes[…]

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14 04 15 – Back squat

Warm up: 1min row 1min Goblet squats 1min walking lunge 1min Abmat sit ups   Mobs: Hip Shoulder T-spine   Strength – Back Squat: 5-5-5-5-2-2   Metcon – 4 rounds for time: 15 deadlifts 70/50kg 12 Pull ups 9 front squats 70/50kg 6 HSPU 3 hang power cleans 70/50kg RX+ 80/60kg or scale[…]

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10 04 15 – Split jerk

Warm up: 3 rounds of: 8 ring row 12 push ups 16 squats   Mobs: Shoulder Lats Hip   Strength – Split Jerk: 7-7-7-7-7 If you havent worked with the split jerk before use this time to develop this technique   Metcon – Tabata: WB shots 9/6kg Burpee over the[…]

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