October2016

October2016

01 11 16 – Front squat

Warm up / pre activation: 20m knee pulls 20m quad pulls 20m lunge, squat, twist 40m karioka Jefferson squat front rack shoulder opener   Strength – Front squat: 5-5-5-5-5 Start at around 75% 5rm and increase weight every set.   Conditioning – OPEN WORKOUT 16.2 – 10 min AMRAP: 25 toes-to-bars 50[…]

Read More »

31 10 16 – Happy Halloween

Warm up / pre activation: Bodybuilder pose (learn how to use your chest)- 1-2 mins Hanging scap pulls 3×8 Banded “W” press Shoulder cars – 8 each side 20 push ups   Strength – Bench press (narrow grip): 7-7-7-7-7 Super set with 10 ring flys   Conditioning – 16 min[…]

Read More »

27 10 16 – 30 min AMRAP

Warm up and pre activation: 40m lunge, twist, squat 20m duck walk 20m grass pickers Z press – 20 reps Hanging scap pulls – 3×8 practice internal rotation and hinging at the hip   Met con – 30 min AMRAP: 50 deadlifts 60/40kg 40 over bar burpees 30 pull-Ups 20[…]

Read More »

25 10 16 – Dips

Warm up / pre activation: Bodybuilder pose (learn how to use your chest)- 1-2 mins Hanging scap pulls 3×8 Z press using a roller against the wall – 20 reps Banded pull aparts – 20 reps   Strength – Dips: 10-10-10-10-10 Super Set with 10 plyo push ups Dips can[…]

Read More »

24 10 16 – Pistol squats

Warm up and pre activation: 20m duck walk 20m horse walk 40m lunge, twist, squat 3×3 jefferson squat mobilise hip and ankle   Strength / technique – Pistol squats: Beginners: Progression using box, rings, bands, rig and counter weight Use candlestick to drive into an unassisted movement Intermediate/advanced: 5-5-5-5-5 work[…]

Read More »