The week ahead!

IMG_4720

We embark on a new phase of training this week, after last weeks awesome PR central.  Make sure you record your results from last week somewhere safe for next time.

You're going to see some more accessory work paired with the strength piece to both improve structural and single limb balance, but also increase the metabolic cost, (fat burning) and anabolic stimulus (muscle building).

Somewhat at odds with that, there will be the odd metcon creeping in, that isn't much of a metcon at all, but rather, contain more emphasis on good movement and practice, encouraging a lower intensity than you might normally aim for.  These kind of training sessions are arguably MORE important than the ones that leave you in a sweaty heap on the floor.  Managing stress levels, improving body position and mobility, and demonstrating patience as you improve mastery, mean you can push even HARDER when the workout allows it.  Know which battles require fighting and which require finesse.....

LABOUR WEEKEND HOURS

- Saturday 9am as normal

- Monday, closed for normal classes,  530pm only.  We'll be doing a hero workout as we do every year.  And as always, there will be plenty of scaling options, so you can all participate.   Extra long workouts are a great test of mental strength, definitely worth doing once in a while.

FITNESS

Hang Power Clean
5 x 3
DB PushPress
3 x 810 DB Hang Power cleans
20 Wallballs
30 Situps
20 Burpee Lateral Plate Jumps
10 DB Hang Squat cleans
Front Squat
5 x 5
DB Row
3 x 8 e/arm10 Russian Swings
10 Goblet Lunges
AMRAP in 5mins

Partner Finisher
100m Farmers Walks
- while P1 is doing Farmers Walk, P2 does AMRAP slamballs
- Rest 1min and switch
2-3 rounds.

3 Strict Press + max reps Pushpress (up to 10)
3 sets
Strict Pullup or Ring Row
3 x 10-15 reps200m Run
10 DB Thrusters
AMRAP in 7mins
Rest 2mins

200m Run
5 DB Manmakers
AMRAP in 7mins
Rest 2mins

50 Single Skips
10/7 Pushups
AMRAP in 5mins

Hang Power snatch
5 x 310 DB Snatches
10/8 cal Row
AMRAP in 25mins, alternating rounds with a partner
*Rest while partner works
Back Squat
4 x 8 reps
Single Leg Romanian
4 x 8 e/leg
Ring Pushups
4 x max reps10 DB Deadlift
10 DB Hang Power Clean
10 DB Pushpress
Rest 2mins
5 rounds

PERFORMANCE

Power Clean
5 x 1.1.1
DB PushPress
3 x 810 Hang Power cleans 70/45kg
20 Pistols (Alternating)
30 Burpees
20 Box Jumps 60/50cm
10 Power cleans
Front Squat
5 x 3
DB Row
3 x 8 e/arm10 KB Swings 32/24kg
10 Goblet Lunges
AMRAP in 5mins

Partner Finisher
100m Farmers Walks
- while P1 is doing Farmers Walk, P2 does AMRAP slamballs
- Rest 1min and switch
2-3 rounds.

Strict HSPU
3 x max reps
Strict Pullup
3 x max repsIn 3mins;
200m Run
15/10 CTB (MU)
3 rounds

In 3mins;
250/200m Row
15/10 kipping HSPU
3 rounds

In 1min;
20 Dubs
10 TTB
5 rounds

Power snatch
5 x 1.1.110 DB Snatches 25/15kg
10/8 cal Row
AMRAP in 25mins, alternating rounds with a partner
*Rest while partner works
OH Squat
Work up a heavy 3reps
Bulgarian Split Squat
3 x 8 e/leg
Strict Ring Dips
3 x max10 StOH 60/40kg
10 Pullups
Rest 2mins
5 rounds

No Comments Yet.

Leave a reply

Protected by WP Anti Spam