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17/03/17
Open 17.4
Details16/03/17
A. Back Squat; 3×4; rest 2 min, build each set – no fails.
B.
3 rounds of following:
Groups of 3-4, 1 person work, other people rest.
CHIPPO Version
#1 – heavy 2 hand farmer’s carry 4 lengths
#2 – Rope pulls with sled
#3 – 4 lengths max effort sled push
#4 – 30 sec lateral DB hold
MILPERRA Version
#1 – heavy 2 hand farmer’s carry 4 lengths
#2 – ’21s’ supinated grip DB bicep curl – 7 reps @ challenging weight, 7 reps @ moderate weight, 7 reps @ lighter weight
#3 – 4 lengths max effort box push
#4 – 30 sec lateral DB hold
14/03/17
A. Repeatability Test
In Groups of 3 (1 person working, 2 people resting)
Complete 3 rounds per person at 100% effort (Cycle through players each round)
Row 250m – Dampener #5
10 Kettlebell Swings @ 32kg/24kg
10 Burpees
10 Kettlebell Swings @ 32kg/24kg
Row 250m – Dampener #5
***Partner 1 will work while Partner 2 and 3 rest. When partner 1 finishes, partner 2 starts. When partner 2 finishes, partner 3 starts. So on and so forth until each person has done 3 rounds. There will always be 2 people resting at once in order to maximize rest.
B1. Leg Lowering Abs; 10-15 reps @ SLOW Eccentric; x4
B2. Side Plank; ALAP; x4
13/03/17
A1. DL @ 20×0; 4-5 reps; x5, rest 60 sec
A2. HS Progressions – They need to SHOW COMPETENCY IN THE SESSION BEFORE they attempt the more advanced version;
#1 – Assisted free handstand hold
#2 – HS Shoulder Tap 30 reps
#3 – HS Hold FACING WALL 30 Sec
#4 – HS Hold 30 sec
B.
PERFORMANCE:
7 ROUNDS:
7 Deadlifts @ 120kg/80kg
5 Wall Walks – HOLLOW BODY – Quality!
FITNESS:
7 ROUNDS:
7 Deadlifts
7 DB Strict Press
09/03/17
A. WRITE SCORES ON BOARD
PERFORMANCE:
10 min AMRAP:
3 Bar MU
6 Burpee
9 Thruster @ 30/20kg
12 KB Swing @ 24kg/16kg
FITNESS:
10 min AMRAP:
3 Pullup
6 Burpee
9 Thruster
12 KB Swing
B. 4 Rounds NFT (Not For Time)
a) 2 Lengths Gym HEAVY Double-Arm KB Farmers Carry
b) Side Plank ALAP L Side
c) Hollow Hold 45 Sec
d) Side Plank ALAP R Side
e) Ring/Box Hands Turned-Out L-Sit Hold ALAP