October2015

October2015

30 10 15 – Rope climbs

Warm up – 2 rounds: 30 second – dead hang or kip swings 30 second – push ups 30 second – sit ups 30 second – squats Mobility: Lats Shoulders Skill – Rope climbing – 15/20mins of technique and efficiency: beginners – develop the movement Intermediate – efficiency (attempt 15ft in[…]

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29 10 15 – Squat clean

Warm up: light Jog 80m High skips 60m broad jumps 40m lunges Mobs: Hip Shoulder Strength – Squat clean: 3-3-3-3-3-3-3 If you struggle with the squat clean please use this time to work on your technique Metcon – 5 rounds for time: 6 Snatches, 60/40kg 6 Pistols (3/side) courtesy of competitorstraining.com

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28 10 15 – OHS

Warm up: 40m jog 40m bear crawl 40m broad jump 20m inch worm 20m duck walk Mobs: Overhead squat prep Overhead squat (15 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 a new 1rm[…]

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27 10 15 – Deadlifts

Warm up: 40m jog 40m walking lunge 20 goblet squats 10 split squats (each leg) 10 single leg deadlifts (each leg)   Mobs: Hamstrings Back   Strength – Deadlifts: 5-5-5-5-5-5   Metcon – In Pairs- YGIG for time: 42 Deadlifts @100/80 42 OTB burpee’s 84 Du’s 30 Deadlifts 30 OTB burpees 60[…]

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26 10 15 – Snatch development

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees Burgener warm up   Mobility: Snatch prep   Strength – Snatch: 3-3-3 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1 Snatch *beginners: after snatch balance continue to develop the snatch movement from the hang with an[…]

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22 10 15 – MU development

Warm up – 2 rounds: 30 sec dead hang 30 sec push up 30 sec sit up 30 sec squat Mobs: Shoulder Lats Technique – Muscle up: Beginner (conditioning) – false grip ring row / deep ring dips / negative movement Intermediate – conditioning as above + Attempting the ring muscle[…]

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