January2016

January2016

29 01 16 – Front squats

Warm up: 80m jog 40m high knees 40m bum kicks 40m walking linges 20m broad jump 10 wall squats   Mobility: Hips Quads Shoulders   Strength – Front squat: 3-3-3-3-3-3-3   Met Con – 12 min AMRAP: 30 sit-ups 20 sumo deadlift high pulls 50/40kg 10 box jumps 30/24″

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26 01 16 – HSPU

Warm up – 2 rnds: 30 second of: deadhang push up sit up squat   Mobility: Lats T-Spine   Strength / Technique – HSPU: Beginner – 5×5 negatives (3 sec) Intermediate/Advanced – 5×5 HSPU. Work at a deficite if possible and go strict if you can.   Met Con – Partner[…]

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21 01 16 – Squat clean

Warm up: 80m jog 40m high knees 40m bum kicks 40m walking linges 20m broad jump 10 wall squats   Mobility: Hips Quads Shoulders Lats   Strength – Squat clean: 3-3-3-3-3-3-3 @ 80% 1rm   Metcon – TABATA: GHD Sit up KBS 24/16kg Wallball shots Burpee box jump 24/20″ RX[…]

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