Aug 16 2013
Fitness 10 minutes of working technique of the Snatch and Clean and Jerk with class 4 sets of: Weighted glut bridge x 6-8 DB side bends x 6-8 each Medicine ball clean x 6 Rest 3 minutes then… Choice of: 2 k row or 1 mile run the goal is to challenge your level workbooks Sport and Performance Snatch off blocks (above knee) Take 10 minutes to work up to a heavy triple, then perform 3-3-3 at same loading Clean and Jerk off blocks (above knee) Take 10 minutes to work up to a heavy double, then perform 2-2-2 at same loading Rest as needed between each set
Aug 15 2013
Fitness 3 sets Rotational reverse lunge sand bag clean x 6 each Roving plank x 20 steps 60 seconds DU practice Performance 3 sets: Handstand wall walk x 5R/5L MU (negatives) Max reps unbroken DU Sport 3 sets: 10-15 m handstand walk MU 1-3 unbroken Max reps unbroken DU ..and now a little flash back from the “old school” garage days… All levels “Kelly’s ladder” 40-30-20-10 Lunges with plate 45/25 Anchored sit ups KB swings 24/16
Aug 14 2013
Fitness Pull up challenge final test then… 4 sets Alternating DB press x 12 SDHP w/KB x 10-15 Alternating Plank with leg lift x 12 800 m run then 5 rounds of 20 KB swings 50 single skips (20 DU) Sport 5 sets of complex: 1 power clean + 1 hang clean + 1 Front squat + 1 Power jerk + 1 Split Jerk “2007” 1000 m row then 5 rounds of 25 pull ups 7 jerks 135/85 Performance Jerk load @ 65%
Aug 13 2012
All levels Back Squats 5-5-5-5-5 Teams of 2, 3 K Row Person 1 completes 500 m Person 2 completes 25 ab mat sit ups Sport level sub 15 GHD sit ups If you have a team of 3, add 100 DU each round Rowing Rules: Sport 22-26 SPM and equal or less 2:00 split Performance 22-26 SPM and equal or less 2:20 split Fitness 22-26 SPM and equal or less 2:30 split Efficiency penalty: For every stroke 30 SPM + sit up for your partner For every stroke above split + sit up for your partner