September2016

September2016

28 09 16 – Overhead press

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 hollow rocks 5 Burpees   Mobility: Shoulder activation   Strength – Overhead press: Strict press 8-8-8-8 Push Press 5-5-5-5   Met con – Pick one: A) Fran 21-15-9 Thrusters 40/30kg Pull ups or B) 15-12-9 Thrusters 50/35kg C2B[…]

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26 09 16 – Snatch day

Warm up and mobility: Burgener warm up and snatch prep   Strength and technique: Snatch position deadlift 5-5-5-5 Snatch grip push press 3-3-3-3-3 Back extension 8-8-8 (pause at parallel and add weight if poss)   Snatch technique   3 position snatch complex – 3 sets 1 High hang 1 mid[…]

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22 09 16 – Dougs Birthday WOD

It was Doug’s birthday on Saturday (Happy Birthday Doug) and he loves a chipper so we thought we would pop this mid-week-ish chipper in for you… DOB – 17.9.69 AGE – 47 (LOOKING GOOD DOUG!)   Warm up and mobilise: Instructor led dynamic movements and movement specific mobility (15-20 mins)[…]

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21 09 16 – HSPU

Warm up: 2 min – get sweaty 40m walking lunge 10 burpee broad jump 20m inch worm 10 wall squats   Mobility: Hips Shoulders   Technique/Strength – HSPU: 5-5-5-5-5 Beginners work on a negative movement or focus on technical development For intermediate to advance work on strict or deficite HSPU[…]

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