April2016

April2016

29 04 16 – Bench press

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees   Mobility: Chest Tricep   Strength – Bench press: 5-5-5-5-5 Super set with 10 ring dips   Met Con – 3 rounds: 10 Pull ups 15 Overhead lunges 20/15kg plate 20 Squats 60/45kg (front or[…]

Read More »

28 04 16 – Deadlifts

Warm up: DU practice then… 40m walking lunge 20m inch worm 10 sit ups   Mobility: Hamstrings T-Spine   Strength – Deadlift: 5-5-5-5-5 Superset with 10 weighted hip extensions   Met Con – 13 min AMRAP: 15 Clusters 50/35kg 30 Box Jump 24/20″ 30 T2B   RX Class – Nate –[…]

Read More »

21 04 16 – STOH Complex

Warm up: 5 mins getting sweaty. Run, row or skip, practice a skill or perform some dynamic movements   Mobs: Lats Shoulders and upper back   Strength – 5 rounds for max load of Shoulder Complex: 4 Shoulder Press 3 Push Press 2 Push Jerks 1 Split Jerk   Met Con:[…]

Read More »

20 04 16 – Pistols

Warm up: Coaches warm up   Mobility: Hip Ankle   Strength/technique – Pistol squats: 10-10-10-10-10 (alternating each rep) For development: Pistol squat progression using box, rings, bands and rig Use candlestick to drive into an unassisted movement Use KB as resistance and counterbalance   Met Con: Buy-in: 50 DUBz 25 Power[…]

Read More »