Friday 23rd September 2016
Squat Clean 7 x 2
Aim to increase the weight across all 7 sets and reach a heavier weight than 12th August 2016
Rest 2 minutes between sets
Every minute on the Minute for 15 minute:
Minute 1) 10 Box Jumps
Minute 2) 10 DB Push Press
Minute 3) 10-20 Unbroken Toes to Bar
You choose height and weight of Box and Dumbbells.
Note heaviest weight achieved for a double Squat Clean on whiteboard
Thursday 22nd September 2016
Skills - Double Kettlebells
Technique and efficiency for Double Kettlebell Swings, Cleans, Push Press and Jerk
5 rounds for time:
20/15 Calorie Row/Bike/Ski
20 Sit Ups
8 Double KB Clean and Jerk 2 x 24/16kg
Time Cap = 25 minutes
Wednesday 21st September 2016
Power Clean + Hang Squat Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead
Start at around 50-60% of your max Shoulder to Overhead.
Aim to increase the weight across each set.
This is the Barbell Complex that was used in WOD1 for Black Category at Autumn 2015 Black and Blue Games
In pairs and alternating rounds complete AMRAP in 12 minutes:
8 Deadlifts 90/55kg
12 Tuck Ups
8 Burpee Bar Jumps
Tuesday 20th September 2016
Coaching on Chest to Bar Pull Ups and Strict Handstand Press Ups/Press Ups
The focus is on developing quality of movement and understanding what the optimal variations of these exercises are for your current experience and competency so you can get the most out of the WOD (and future training).
30 minute AMRAP:
12 Unbroken Chest to Bar Pull Ups
Rest 1 minute
12 Unbroken Strict Handstand Press Ups
Rest 1 minute
If you break a set before 12 reps that is the end of your set. Rest 1 minute then move on to your next 400m.
Score for the workout is total number of Pull Ups + total number of Handstand Press Ups completed in 30 minutes.
Do the whole workout with the same movement variations, i.e. Avoid scaling mid-workout.
Use a movement variation that you can perform for 15-20 quality reps when fresh.
Ideally, by the end of the workout you should still be completing unbroken and technically proficient sets of at least 8 repetitions.
Scale: CTB Pull Ups -> Pull Ups -> Ring Rows
Scale: HSPU -> 1 AbMat -> Piked -> Press
Monday 19th September 2016
20 minutes to work up to a heavy set of 6
7 minute AMRAP:
20 Wall Ball 20/14lb, 10/9'
10 Hang Power Cleans 60/40kg