May2015

May2015

28 05 15 – Jackie

Warm up – 2 Rounds: 30 seconds of dead hang 30 seconds of push ups 30 seconds of sit ups 30 seconds of squats   Mobility: Shoulders Hips   Strength – 5 rounds: Bench press – 5 reps Ring press or fly – 8 reps   Metcon – Jackie – AFAP:[…]

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25 05 15 – Overhead squat

Warm up: 40m jog 40m bear crawl 40m broad jump 20m inch worm 20m duck walk   Mobs: Overhead squat prep   Overhead squat (25 mins): Technique, strength, conditioning, mobility Use this time to increase your capasity at the overhead squat. Wether that be increasing mobility and re-testing the ohs, atempting[…]

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22 05 15 – Deadlifts

Warm up – 2 Rounds: 30 seconds of dead hang 30 seconds of pushups 30 seconds of situps 30 seconds of squats   Mobs: T-spine Hip Shoulder   Strength – Deadlifts (20 min time cap) warm up set then: 21-15-12-9-6-3 Start light, finish heavy. These are unbroken sets, be efficient and keep[…]

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