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09mobilising
Fillers
All of us know (or should know) that during a strength session, time is on our side. Which means an adequate amount of rest time between sets.
We know that rest periods are there for a reason, but at the same time, there is no reason why you shouldn't try and be a little more productive during those rests.  You can catch up on what happened in the weekend with your lifting buds, OR, you can improve your mobility!!
What are "Fillers"?
For example for a set of 5 x 5 Deadlifts, say the coach gives you 20 minutes to get through this.   If you think about it, only about 1 minute is actually going to be spent lifting weights.  The rest of it is spent doing nothing!!
Use that rest period on mobilisation and stretching, it doesn't mean you can't still socialise, but why not try to keep it relevant with your mates, use it to discuss some feedback cues and tips from your coach.  This means that every successive set is going to be a better position, imagine the awesomeness on that final set!
Here are some filler options to match your strength movement.  Ask the coach to recommend specific drills.
Squats - Ankle , Thoracic, Hip mobility
Deadlifts / Cleans - Thoracic spine , Hip and Hamstring mobility
Press / Push press / Jerk / Snatch - Shoulder and Thoracic mobility
- Coach Nira

FITNESS

Back Squat
4 x 8, building

100m Sled Drags 20/10kg

10 Slamballs

10 Burpees

10 KB SDHP

Rest 1mins

3 rounds

100m Sled Drags 30/20kg

10 Slamballs 15/12kg

10 Ring Dips

Rest 2mins

3 rounds

Hang Power Snatch
5 x 36 DB Snatch
6 Single Arm DB Pushpress
AMRAP in 7min
Deadhang Pullup
5 x 510 Slamballs
10 Renegade Rows
100 m run
rest 1 min
5 rounds
Farmers Walks
5 x 50m, all heavyA.
6 Box Jump/Air squats
9 TTB/sit ups
12 Russian Swings
AMRAP in 3mins
2mins of easy rowing or a 250m sprint
Rest 2mins, mobilise
B.
3 Pull ups/ring rows
6 DB Push press
12 Walking Lunges
AMRAP in 3mins
2mins of easy rowing or a 250m sprint
Rest 5mins, mobiliseRepeat A + B once more"
Front Squat
5 x 3, building5 DB Hang Squat Clean
5 Burpees
10 Situps
10 Wallballs
AMRAP in 10mins

PERFORMANCE

Back Squat
5 x 5, building

100m Sled Drags 30/20kg

10 Slamballs 15/12kg

10 Ring Dips

Rest 2mins

3 rounds

Snatch
1 rep EM x 10, add weight every 2-3 sets1-2-3 etc Snatch/HSPU upladder
AMRAP in 7mins
- @ 70% of 1RM snatch
PullupWeighted Pullups
5 x 2-3 reps20/15 cal row
20/15 pullups
20/15 pushups
Rest 2mins
3 rounds
Farmers Walks
5 x 50m, all heavyA.
6 Box Jump/Air squats
9 TTB/sit ups
12 Russian Swings
AMRAP in 3mins
2mins of easy rowing or a 250m sprint
Rest 2mins, mobilise
B.
3 Pull ups/ring rows
6 DB Push press
12 Walking Lunges
AMRAP in 3mins
2mins of easy rowing or a 250m sprint
Rest 5mins, mobiliseRepeat A + B once more"
Front Squat
3 x 3, all heavy30 Front Squat 45/30kg
30 TTB
30 S2OH 45/30kg
30 Lateral Bar Burpees

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