June2016

June2016

01 07 16 – Rope climbs

Warm up: Coaches warm up   Mobility: Focus on shoulders and lats   Skill – rope climb: Beginner – hanging knee tucks and foot wrap development Intermediate – Practice efficiency ,aim to climb in 2 pulls Advanced – continue to develop the legless climb and introduce the legless L-sit climb[…]

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30 06 16 – Annie

Warm up: 1 min jog 2 rounds of: 40m walking lunge 10 push ups 10 sit ups 5 inch worms   Mobility: Hamstrings T-Spine   Strength – Deadlift: 10-10-10-10-10 Super set with 10 GHD back extension   Met Con – Annie: 50-40-30-20-10 Sit ups Double unders Gymnastics: Handstands continued…

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28 06 16 – Snatch press

Warm up – 3 rounds: 5 down ups 10 kip swings 15 sit ups   Mobility: Lats Shoulders and upper back   Strength – Snatch grip push press Warm up then… 5-5-3-3-3-2-2   Met Con – 3 rounds for weight and time: 20 Deadlifts 15 Cleans 10 Front squat 5 STOH The[…]

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24 06 16 – Fran

Warm up: Get sweaty then: 20 PVC OHS 20 PVC OH lunges 20 PVC pass overs Burgener warm up   Mobility: Snatch prep   Strength – Snatch: If you are a beginner please only use a PVC pipe, bar or light weight and stick with the hang movements or OHS[…]

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23 06 16 – Bench press

Warm up: Coaches choice   Mobility: Chest Lats Shoulder   Strength – Bench press: 8-8-8-5-5 Superset with 8 bent over row   Met Con – 5 rounds for time: 10 SDHP 40/25kg 20 Barbell lunge 40/25kg (alt leg  each rep) 30 Abmat sit ups   Gymnastics Class: Muscle up conditioning and[…]

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22 06 16 – Push press

Warm up: jog 100m 10 forward  lunges on each leg 10 side  lunges on each leg 10 jumping jacks 10 push ups 10 mountain climbers 10 burpees   Mobility: Lats Shoulders and upper back   Strength – Push press: 5-5-5-5-5 Superset with 20 AKBS   MetCon – 10 minute AMRAP:[…]

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