May2015

May2015

21 05 15 – Isabel

Warm up: 15 WB squat cleans 15 WB thrusters 15 WB shots   Mobs: Oly lifting prep   Strength/technique – Squat clean: PVC warm up / technique + 9-9-9-9-9 (no drop zone, so hang on tight) Today is not about max lifts, its about improving efficency over multiple reps, please lift[…]

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19 05 15 – Ring work

Warm up – 2 rounds: 10 Hollow rocks 10 burpees   Mobs: Shoulders Hips   Skill – 20 mins gymnastic work: Skin the cat – work towards maintaning strait legs throught the whole movement L-sit – Practice a then attempt a max L-sit hold in the rings, scale to box L-sit[…]

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15 05 15 – Push and pull

Warm up: 5 min light jog / row 5 min skills practice   Mobs: Shoulder Hip T-spine   Strength: Bench press + bent over row superset 5-5-5-5-5-5-5   Metcon – Complete as many reps as possible in 8 minutes of: 10 Deadlifts 60/40kg 15 Box Jumps 24/20″ 15 Deadlifts 80/60kg 15[…]

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13 05 15 – Pause squats

Warm up – 2 Rounds: Row 250m 10 Sit-Ups 10 Alt-Lunges   Mobs: Hip Ankle T-spine   Strength – 5 sec pause back squats + walking KB lunge superset: 5-5-5-5-5 + 20m walking lunge with KB 2×24/2x16kg   Metcon: 3 rounds 13 snatch 30/20kg 13 burpees     30 double unders   3 rounds[…]

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12 05 15 – Handstands

Warm up – 2 rounds 10 hollow rocks 10 burpees   Mobs: Shoulders and overhead positioning   Skill – Handstands: 15-20 min handstand progressions, development and technique work Attempt a max handstand walk   Metcon – 14min AMRAP (Open 14.4) 60cal row 50 T2B 40 wallball shots 9/6kg 30 Cleans 60/40kg 20[…]

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11 05 15 – Thrusters

Warm up – 3 rounds of: 8 push ups 6 wallball shots 4 burpees   Mobs: Lats Shoulder Hip   Strength – Thrusters: 15 mins to work towards a heavy cluster of 5   Metcon – 15 min AMRAP 9 Power Clean 50/35kg 12 Hand release press Ups 15 Box Jumps 24/20”

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