April2016

April2016

19 04 16 – Bent over row

Warm up: DU practice then… 60m high knees 40m walking lunge 20m inch worm 10 broad jumps   Mobs: Hamstrings Hips Lats   Strength – Bent over row: 5-5-5-5-5-5 superset with 10 explosive push ups   Met Con: 7 min EMOM: 7 STRICT push ups Max Kettlebell Swings 24/15kg 2 min rest[…]

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18 04 16 – OHS

Warm up: 80m jog 40m high knees 40m bum kicks 40m walking linges 20m broad jump 20m inch worm 10 wall squats   Mobility: squat prep   Strength – OHS: 5-5-5-5-5-5   Met Con – 12 min AMRAP: 8 Front rack lunge 60/40kg 16 Box jump 24/20″ 8 Hang squat[…]

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13 04 16 – HSPU

Warm up: Coaches warm up…   Mobility: Lats Wrist T-spine   Strength/Technique – HSPU and Core: 5 × 5 deficit HSPU (beginners work on negitives) 4 x 10-20s L-Sit holds   Met Con – Open 13.2 – 10 min AMRAP: 5 shoulder to overhead 50/35kg 10 deadlifts 50/35kg 15 box[…]

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12 04 16 – Rope climbing

Warm up: 2 rnds: 30 second of: deadhang push up sit up squat   Mobility: Shoulder Lats   Technical development – Rope climbs: Beginner – hanging knee tucks and foot wrap development Intermediate – Practice efficiency ,aim to climb in 2 pulls Advanced – continue to develop the legless climb[…]

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09 04 16 – Team chipper

Thank you coaches for putting this together for Rob and Olivia. We will miss you guys, all the best on your new adventure…   Team of 3: Run 600m together, then: 1 person works; 1 person rows; 1 person rests Complete all reps of one movement before progressing to the[…]

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08 04 16 – Deadlift

Warm up: 80m jog 40m high knees 40m bum kicks 40m walking linges 20m broad jump 20m inch worm 10 wall squats   Mobility: Hamstrings Back Shoulder and upper back activation   Strength – Deadlift: 5-5-5-5-5-5   Met Con – 5 rounds for time: 10 Toes to Bar 10 Hand[…]

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