It’s not the years in your life……

Happy birthday Troy!

Happy birthday Troy!

.....it's the life in your years....

Heard that quote before?

How much life have you crammed into YOUR years so far?

This quote also applies quite well to your training.  Our sessions are 50-60mins long, and sure some of you have the luxury to spend 30mins either side of that to work on other things, but many people (especially the morning crew) need to get in and out pretty quick.

Make sure that hour is filled with good quality training.

While waiting to be served at a little hole in the wall restaurant in Phuket, the waitress kept poking Kristas biceps and abs.  "How many hours per day do you train?", she asked.  The answer of just one hour was very surprising to her.  But if you stay focused, and strive to wring every last drop of learning/training out of your class, you don't have to worry about training all day, double sessions, and extra homework to ensure progress.  Make every strength set challenging, strive to move as well as possible on every rep of Olympic lifting, seek the best possible position during gymnastic skills, and push for a suitable level of intensity in all conditioning work.

It's not the hours in your training, it's the training in your hours.

FITNESS

Snatch grip Deadlift + Hang Power Snatch
5 x 2

200m run
15 Russian Swings
10 Goblet Squat
AMRAP in 10min

Press
5 x 8

5 DB Hang Powr Clean
10 DB Pushpress
15 Situps
Rest 1min
5 rounds

Front Squat
5 x 5

10 Wallballs
10 Burpees
AMRAP in 5
Rest 5
10 Slamballs
10 Lateral Jumps
10 Walking Lunges
AMRAP in 5

HSPU negs
Mobility - Down Dog
Icecream Makers/Chinup holds
Mobility - Pec 30s each
1min each station x 5 rounds

10 DBL KB Hang Power Cleans
100m run
AMRAP in 3mins
Rest 1 min

Row/Bike for 3mins
Rest 1min

50m OH Plate Walk
50 single skips
AMRAP in 3mins
Rest 1mins

Deadlift
5 x 5

1min Russian Swings
1 min rest
1min Burpees
1 min rest
3 rounds

PERFORMANCE

Hang Snatch
5 x 3reps

400m run
10 Hang Snatch 45/30kg
10 Pullups
3 rounds

Press
5 x 5

10 StOH
10 TTB
Rest 2mins
5 rounds

Front Squat
5 x 5

5 HPCl
10 Rev Lunges
15 Lateral Jumps
AMRAP in 5mins
Rest 5mins
5 Front Sq 60/40kg
30 Double Unders
AMRAP in 5mins

HSPU negs
Mobility - Down Dog
Icecream Makers/Chinup holds
Mobility - Pec 30s each
1min each station x 5 rounds

10 DBL KB Hang Power Cleans
100m run
AMRAP in 3mins
Rest 1 min

Row/Bike for 3mins
Rest 1min

50m OH Plate Walk
50 single skips
AMRAP in 3mins
Rest 1mins

Deadlift
Work up to a heavy 5rep set
In 1minute;
5 Deads @ 80-90% of 5RM
AMRAP burpees
Rest 1min
5 rounds
In 5 mins,
Run 800m
- in remaining time, max reps Power Clean 70/45kg
Rest 5 mins
In 5mins,
Run 800m
- in remaining time, max reps Front Squat 60/35kg
Rest 5 mins
In 5mins
Run 800 m
- in remaining time, max reps Pushpress
40/25kg
Score is total reps

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