May2016

May2016

01 06 16 – STOH

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 V-Sits 5 Burpees   Mobility: Lats Shoulders and upper back   Strength – STOH presses: Strict 7-7-7 Push 5-5-5 Jerk 2-2-2   Met Con – 50-35-20: WBS 9/6kg Box jump overs 20/24″

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26 05 16 – Pistols

Warm up: Coaches choice   Mobility: Hip Ankle   Strength – Pistol squats: Beginners: Progression using box, rings, bands and rig Use candlestick to drive into an unassisted movement Intermediate/advanced: 5-5-5-5-5 work up to a heavy set (5 per leg, alternating)   MetCon – 3 rounds for time: 20 Thrusters[…]

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25 05 16 – Snatch

Warm up: Get sweaty then… 20 PVC OHS 20 PVC OH lunges 20 PVC pass overs Burgener warm up   Mobility: Snatch prep   Strength/technique – Snatch: 3-3-3 – High hang power snatch 3-3-3 – Hang snatch 3-3-3 – Snatch If you are a beginner please only use a bar[…]

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23 05 16 – Squat

Warm up: Tabata shuttle runs   Mobility: Squat prep   Strength – Week 4 squat program: Warm up: Take a few minutes to warm up on the bar and gradualy add weight and reduce reps Working sets: 10 singles at @ 93% 1rm   MetCon – 3 rounds: 11 x[…]

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