January2015

January2015

19 01 15 – STOH

Warm up: 1 min jog 40m walking lunges 40m high knees 40m heal kicks 40m hands and feet 40m broad jump (20m forwards, 20m backwards)   Mobility: Shoulders   Technique / strength – STOH: Strict press – 1-1-1-1 Push press – 3-3-3-3 Push jerk – 5-5-5-5   Metcon: 5 rounds[…]

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17 01 15 – HOTEL HELL!

Warm up: 1 min row 1 min jog 15 WB squat clean shots 10 burpees Then Mobilise and practice the hang squat clean thruster to be as efficient as possible.   HOTEL HELL – Complete the following for time: 100 hang squat clean thruster (beginner 30/20kg, Intermediate 35/25kg, advanced 40/30kg) 5 burpees on[…]

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16 01 15 – Snatch technique

Warm up: 2 minutes skipping practice then 5 rounds Empty bar barbell complex deadlift, hang power clean, front squat, shoulder to overhead, back squat, shoulder to overhead.   Mobility: Hips and bottom squat positioning shoulder and overhead positioning   Tekkers and strength: 5-10 minutes review/introduction of the snatch 12 minute[…]

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13 01 15 – HSPU

Warm up: 2 min row 2 min WB squat cleans 2 min jog   Mobility: T-spine   Technique and endurance: HSPU – learn and develop the technique Find you max unbroken set of HSPU (strict and kipping)   Metcon: 8 min AMRAP 10 thrusters 40/30kg 20 double unders rest 5[…]

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13 01 15 – SDHP

Warm up: 1 minute jog 10 squats 10 forward lunges 10 side lunges 10 push ups 10 floor sprints 10 mountain climbers 10 burpees 1 minute jog   Mobility: Lats Hamstrings Shoulders   Technique and Strength: Sumo Deadlift High Pull work on being explosive, keeping your elbows hight and the[…]

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12 01 15 – Cindy

Warm up: 1 min jog 40m walking lungs 40m hands and feet 40m broad jump 20m inch worm   Mobility: chest shoulders   Strength: Bench press 3-3-3-3-3-3-3-3 @ 80% + of 1rm   Metcon – Cindy: 20 minute AMRAP 5 pull ups 10 push ups 15 squats      

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09 01 15 – STOH

Warm up: Dynamic movements   Mobility: Shoulders Back   Strength – STOH: Strict press: 3-3-3 Push press: 3-3-3 Jerk: 3-3-3   Metcon: 2 minutes on, 1 minute off for max reps of the following: Row (cal) GHD sit up Pull ups Wallball shots 9/6kg Double unders

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