2016 Week 5

 


Monday 01022016

Activation – 

In pairs

Plank vs Lateral Jumps ...... Video

Back Extensions vs KB Swings

Strength –

Deadlift 1-1-1-1-1 - 70%-101%+

SA KB Press 5x10 EA

Conditioning – 

21-15-9

KB Thruster L Arm

Pull Ups

KB Thruster R Arm

Coaching Notes – 

Lateral Jumps are amazing for glute activation and proprioception. If you are confident on one foot then use one foot to jump. If not then use two. Stop each rep rather than being plyometric. With the KB Swings use a reasonable weight and be as powerful as possible. You will have 30 Secs and then switch on each movement. Look this week to feel out your new 1RM so you have a marker for next week's 1RM. It would be great to see you all PB two weeks in a row so try not to be too overambitious this week and really go for it next week. Single Arm KB thrusters are so good for your midline and so we are going to utilise them. Do 21 on the L, then pull ups, then 21 on the R, then into 15's and so on. Be sure to stay tight and work on a solid overhead position with the bicep next to the ear.

Tuesday 02012016

45 Min Conditioning –

25 minutes at 70% effort:

Run or Row 400m

5 Strict Pull Ups

10 Pistols, alternating (Can be scaled to 20 Air Squats)

15 Double KB/DB Push Press @20/12

20 Sit Ups

Coaching Notes –

This is not a full out conditioning piece guys. Go at 70% and try to keep a pace throughout the entire 25 mins. Track your times for your rounds so you know where you are the entire time. Bring a watch with you to help you keep pace. Weather dependant will be running or rowing.

Wednesday 03022016

Activation –

3 Rounds

20-30 Sec Handstand Hold

10 Weighted Glute Bridge

10 Thoracic Rotation EA ...... Video

Strength –

Push Press 1-1-1-1-1 - 70%-101%+

KD RDL 5x10

Conditioning –

10 Mins

Turkish Get Ups

Increase Load From 20/01/16

Coaching Notes –

Try and progress your handstand hold if you can. Work on shoulder activation and pushing the floor away, midline tight and feet together. Use scaling where needed.

Thoracic rotation is very important for the spine to function, especially if we have been sat down all day. Watch the video to see what we will be doing but we shall demonstrate for you also.

Look this week to feel out your new 1RM so you have a marker for next week's 1RM. It would be great to see you all PB two weeks in a row so try not to be too overambitious this week and really go for it next week.

Turkish Get Ups again guys. Try to increase load slightly from last time we took this on. Stay focused and move with purpose. Be slow and precise with each movement.

Thursday 04032016

Activation –

3 Rounds

Broad Jump

Box Jump

Broad Jump

Skill –

5 Sets to work technique or load

1 Power clean

1 Hang Squat Clean

1 Front Squat

1 STOH

Conditioning –

8 MIn Amrap

8 Deadlifts @BW

8 Ring Dips/ HR Press Ups

Coaching Notes –

The activation is for explosive power here. Do a broad Jump to your box, then jump up and over and back, then broad jump away from your box. If you can clear your box in one jump then go for it.

The complex is to now start working on getting under the bar into a squat clean. Use this to either work technique or find a heavy complex for the day. Stay tight at all points and don't forget your 2 second pause in the catch of both cleans and the STOH. STOH can be either Push Jerk or Split Jerk dependant on progression.

Go hard at this WOD and make sure that there is no break in form on the deadlifts. Be strict with yourselves. If you can do ring dips then please do. If doing press ups then make sure to release the hands at the bottom.

Friday 05022016

Activation –

5 Mins

10 Lateral Weighted Lunges ..... Video

10 Dead Bugs

Strength –

Back Squat 1-1-1-1-1 - 70%-101%+

Strict Pull Ups 5xYour number

Conditioning –

In Pairs 2 Rounds For Time

50 Wall Balls

40 Pull Ups

30 Burpee Box Jumps

Finisher –

Prowler

Coaching Notes –

The lateral weighted lunges are great for glute activation and to also open the hips up for our squats. Be precise with your movement and use the weight to assist in keeping a good torso position. Don't use much weight the first time you do these. Try to work towards breaking parallel.

Look this week to feel out your new 1RM so you have a marker for next week's 1RM. It would be great to see you all PB two weeks in a row so try not to be too overambitious this week and really go for it next week. Look to again hit your pull ups consistently. Keep to the same number you used last week.

Split the work how you see fit in this WOD. It should be short and sharp so really go after it. 

 

 


Strength is a choice…choose to be strong