Time for a new training block

dazangels

So many amazing PRs last week during re-testing.  Hopefully you kept track of your lifts and times to compare.  If you don't know you're improving, it can all get a bit stale and demotivating.

This week will be fairly standard as we reset into some solid training practices, and gear up for another block - you're going to see the usual amount of strength work, but some more gymnastic progression work in there, it can only improve with practice practice practice!!  And also a few good core, posterior chain or metabolic finishers for those of you who just don't know when to say when...... we'll just be trying to guide you to some better choices... :)

FITNESS

A.

Front Squat 5 x 6-8 reps

Alternate with;

Strict Pullups 5 x 6-10

Rest 30sec after FSq and 3min after Pullups

 

B.

15-12-9

Wallballs

Burpee

 

C.

20 Banded Good Mornings

20 Situps

20 Banded Good Mornings

20sec Hard Plank

PERFORMANCE

A.

Front Squat 5 x 2-3 reps

Alternate with;

CTB Pullups 5 x 6-15

Rest 30sec after FSq and 3min after CTB

 

B.

15-12-9

Hang Squat Cleans 60/40kg

Burpee

 

C.

10-15 Hip Extensions

10 Strict TTB

2 x

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