Måndag 2019-12-09
Coaches words
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
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
E2m x 8set
Clean pull + Clean + Hang Clean + Front Squat @ 80%, % from Clean
Squat n pull
E3m x 5set
1) Back Squat @77% x 4 reps x 8 sets
2) Strict Muscle-ups at 40-50% of your max set (50% of your max reps)
E4m x 4set
1) 5-15s of
Single leg tuck front lever
2) Yoke carry 2x10m at 100% of Back Squat
E4m x 3set
1) 4-6 reps of:
DB seal row
2) 3-5 reps per leg of:
Resting foot assisted SL squat
Conditioning
Onsdag 2019-12-11
Preparation
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
Bend n push
E3m a new set for 5 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 12 reps x 1 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 11 reps x 1 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 10 reps x 1 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 9 reps x 1 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 8 reps x 1 sets
E4m x 4set
1) Freestanding handstand on parallettes practice
Freestanding handstand on parallettes
2) Farmers walk 2x15m - go heavy
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
Fredag 2019-12-13
Preparation
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
E90s x 8set
3-pos Snatch
1 reps x 8 sets - work up to a heavy complex
If you hit more than 90% you probably have a new 1RM of Snatch in range.
Squat n pull
E3m x 5set
1) Back Squat @80% x 3 reps x 5 sets
2) 2-3 reps per arm of:
Archer pull-up
E4m x 4set
1) 4-6 reps per leg
SA KB rack step down lunge
2) 3-6 reps of:
Tuck Front Lever repeats
E4m x 3set
1) 4-6 reps of:
Plank oblique pull - anti rotation focus
2) 4-6 reps of:
Sled Squat
Conditioning
Lördag 2019-12-14
Preparation
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
E2m x 8set
Clean + Front Squat + Jerk - work up to a heavy complex
If you hit 95% it is probably amazing
Bend n push
E3m x 5sets
Power Clean @70% x 5 reps x 6 sets if it feels awesome, take it up to 75%
Parallette Handstand pushups 30cm/20cm 3-6 reps
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.
E4m x 3set
1) 2-6 reps of:
Ring Dip + knee raise complex
.
2) 10-14 step of:
Double KB Death March