6/11/14

A.      EMOM x 10 6 – 8 burpee jumping pull up/ 6 – 8 burpees to a 6 inch reach if can’t do pull up + EMOM x 10 12 KB swing + Bear crawl x 1 length, then walk back C1.      Powell raise @5010; 8reps/arm x 3 sets; r30s/side C2.   Strict toes to bar/knees to…

5/11/14

A1. Front squat @50X1; 2-3 reps x 5; r 10 sec A2. Strict pull up @30X1; 3-5 reps x 5; rest 60 sec (weighted if possible, negatives if can’t) B1. DB split squat @3010; 8 reps x 3; r30 between sides (build on last week) B2. DB/KB single arm row @3010; 8 reps x 3;…

31/10/14

A.      Split jerk tech work; 3reps x 5; r60 (light) B.      Snatch grip deadlift @5511; 2-3 x 5; r2min C.      3min AMRAP @ 90% effort Hang PC 5 reps (60/40) Burpee 5 reps Rest 2min X 3 AIM – maintain same score for each round

30/10/14

A.      Strict pull up @20X1; 3-5reps x 5; r60-90 (weighted if easy) Negatives @60A1 if unable to do strict pull up B.      EMOM x 10 T2B/V-up – 5-10 reps Box Jumps remainder of minute @ 80% effort + EMOM x 10 Single arm KB swing 5/side (24/16) Burpee remainder of minute @ 80% effort C.…

29/10/14

A.      Front squat @50X1; 2-3reps x 5; r 90 – 2min B.      CGBP @ 30X1; 5-7reps  x 5; r90-2min C.     10 min power clean TnG technique practice D.      EMOM x 10 min 3 – 5 Powerclean TnG @50% Remaining time per minute – box step ups

28/10/14

Warm up – DU practice for 5min A. 1 min row @ 85% effort, rest 1 min x 4 (not all out, each round within 5-10m of each other) + 1 min bike @ 85% effort, rest 1 min x 4 (not all out, each round within 1-2 cals of each other) + DU/Singles amrap…