Monday 2019-12-09

Coaches words

A

Lets roll on December with yet another great block of training. In this block we revisit some of our favourite exercises from the past and throw in some new. Quad and upper body pulling is the prime focus for this block


Preparation

B

10min timecap

2min Assault Bike

2 rounds of
10 Plank scapular pushups
10s Passive hang + 10s active hang + 10s passive hang
6-8 reps Thoracic pull-over
1 round of Weightlifting Opener


Weightlifting

C

E2m x 8set
Clean pull + Clean + Hang Clean + Front Squat @ [load id="627" p="0.8"], % from Clean


Squat n pull

D

E3m x 5set
1) Back Squat 77% 4 reps x 8 sets
2) Strict Muscle-ups at 40-50% of your max set ([load id="2058" p="0.5"])


E

E4m x 4set

1) 5-15s of Single leg tuck front lever

2) Yoke carry 2x10m at 100% of Back Squat


F

E4m x 3set
1) 4-6 reps of: DB seal row
2) 3-5 reps per leg of: Resting foot assisted SL squat


Conditioning

G


21-15-9
Bar Muscle-ups
KB Squats 2x32kg/24kg

TC: 15min


Wednesday 2019-12-11

Preparation

A

12min timecap

2min easy row (to get knees and hips going)

1min Wrist warmup performed on knees
2 rounds of
1) 5 reps of slow Jefferson curl
2) Scapular pushups 10-15 good reps

2 rounds of
10 reps per side of T-spine opener quadrupled
2 reps of good form Wall Walks

And finally
2 reps of Rotational table top hold


Weightlifting

B

E90s x 6set
Power Snatch 70% 5 reps x 6 sets


Bend n push

C

E3m a new set for 5 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift 65% 12 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift 65% 11 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift 65% 10 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift 65% 9 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift 65% 8 reps x 1 sets


D

E4m x 4set

1) Freestanding handstand on parallettes practice
Freestanding handstand on parallettes

2) Farmers walk 2x15m - go heavy


E

E4m x 3set
1) 3-6 reps of: Unstable pushup
Do not make it too unstable, on the vid I have three green bands.

2) 6-8 reps of: Double KB Swing


Conditioning

F


100/84 - 80/64 - 60/48 - 40/32 - 20/16 cals of assault bike. Between every set perform
3 rounds of
7 KB STOH 2x24kg/16kg
8 Toes to bar
9 SDHP 40kg/30kg


Friday 2019-12-13

Preparation

A

10min timecap

2min Assault Bike

2 rounds of
10 Plank scapular pushups
10s Passive hang + 10s active hang + 10s passive hang
6-8 reps Thoracic pull-over
1 round of Weightlifting Opener


Weightlifting

B

E90s x 8set
3-pos Snatch 1 reps x 8 sets - work up to a heavy complex

If you hit more than [load id="612" p="0.90"] you probably have a new 1RM of Snatch in range.


Squat n pull

C

E3m x 5set
1) Back Squat 80% 3 reps x 5 sets
2) 2-3 reps per arm of: Archer pull-up


D

E4m x 4set
1) 4-6 reps per leg SA KB rack step down lunge
2) 3-6 reps of: Tuck Front Lever repeats


E

E4m x 3set
1) 4-6 reps of: Plank oblique pull - anti rotation focus
2) 4-6 reps of: Sled Squat


Conditioning

F


For time:

30/20 Assault bike calories
30 Clean and jerks @65kg/45kg

Over and out, this is enough for today


Saturday 2019-12-14

Preparation

A

12min timecap

2min easy row (to get knees and hips going)

1min Wrist warmup performed on knees
2 rounds of
1) 5 reps of slow Jefferson curl
2) Scapular pushups 10-15 good reps

2 rounds of
10 reps per side of T-spine opener quadrupled
2 reps of good form Wall Walks

And finally
2 reps of Rotational table top hold


Weightlifting

B

E2m x 8set
Clean + Front Squat + Jerk - work up to a heavy complex

If you hit [load id="611" p="0.95"] it is probably amazing


Bend n push

C

E3m x 5sets
Power Clean 70% 5 reps x 6 sets if it feels awesome, take it up to 75%
Parallette Handstand pushups 30cm/20cm 3-6 reps


D

E3-4m x 4set

1) 5-30s of Bicycle handstand from wall - use the wrists to pull yourself from the wall

2) 30m of Front rack kettlebell carry - make sure you stick your chin out in front. You will notice the difference between if you lean back or forth. Forth is _much_ better and will feel like someone hit you in the gut.


E

E4m x 3set
1) 2-6 reps of: Ring Dip + knee raise complex .

2) 10-14 step of: Double KB Death March


Conditioning

F



250 Double Unders
30 Hang DB Snatch 30kg/22.5kg alternating
30 Burpees over the rower
60/45 Cals row
30 Burpees over the rower
30 Hang DB Snatch 30kg/22.5kg alternating
250 Double Unders