1. Front Squat
10-8-6-4-2 Front Squats
2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
3. HandStand
HSPU skill training
Nose to wall
jeudi 18 septembre 2014
mercredi 17 septembre 2014
mardi 16 septembre 2014
Séance du 16/09/2014
EMOM 12 min
1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg
WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg
WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
lundi 15 septembre 2014
Séance du 15/09/2014
1.Squat
10x10 Back Squat 100Kg
2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders
3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine
10x10 Back Squat 100Kg
2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders
3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine
jeudi 11 septembre 2014
Séance du 11/09/2014
1. “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
2. Accessory Work
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
2. Accessory Work
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
mercredi 10 septembre 2014
Séance du 10/09/2014
1. Squat
3×3 Back Squat, across
2. Dead Lift
10-8-6-4-2, climbing
3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
4. Row
3x750m Row, 1:30 Rest
3×3 Back Squat, across
2. Dead Lift
10-8-6-4-2, climbing
3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
4. Row
3x750m Row, 1:30 Rest
mardi 9 septembre 2014
Séance du 09/09/2014
A. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
B.“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
B.“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
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