2016 Week 9

 

This is going to be a rest week after 2 weeks of tough testing. It has been an amazing two weeks and there has been a great atmosphere in the gym. It really is good to see you all push yourselves. Thank you all so much for putting so much effort into it. We shall be retesting after the next 12-week cycle.

We wanted to give you some more information into what the next 12 weeks of programming is going to look like, why we are programming a certain way and what is going to be introduced into the programming. Above is a video for you explaining the next cycle.

One thing that we have been talking about is Energy System training for the most effective response.  Above is also a short video explaining the Energy Systems and the reason why we are going to be focusing on the Aerobic System for 12 weeks. We hope it helps explain the programming and really give you more information into why we do what we do.

 

Monday 29022016

 

Activation -

 

5 MIns Crawl Patterns

 

Strength -

 

Back Squat 5x10 @60-70%

KB SA Floor Press 5x10 EA

 

Conditioning –

 

10 Min Amrap

30 Double Unders

10 Burpees

 

Tuesday 01032016

 

45 Min Conditioning Class

 

5x4 mins 1 min rest

 

Run 400m

In remaining time AMRAP

8 Thrusters

8 Pull Ups

 

Rowing WOD - Week 2, Session 1

Interval 1 – 9 mins:

4:00 at rate 20, 3:00 at rate 22, 2:00 at rate 24

This is performed as a 9 min continuous interval. Read the bottom of this page on how to programme the machine. **2-5 mins of active rest**

Interval 2 – 8 mins:

2:00 at rate 20, 2:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26

Performed as a continuous 8 min interval **2-5 mins of active rest**

Interval 3 – 7 mins:

3:00 at rate 22, 2:00 at rate 24, 2:00 at rate 26

Performed as a continuous 7 min interval. **2-5 mins of active rest**

Interval 4 – 6 mins:

3:00 at rate 22, 1:00 at rate 24, 1:00 at rate 26, 1:00 at rate 28

Performed as a continuous 6 min interval.

 

Wednesday 02032016

 

Activation –

 

3 Rounds

1 MIn Cone Touch

 1 Min Plank, Side Plank

 

Strength –

 

Double KB Lunge 5x20

SA KB Row 5x10

 

Conditioning –

 

12 MIns For Form

12 Hollow Rocks

12 Back Extensions - 2 Sec Hold

30 Sec Ring Plank or Handstand hold

Rest as needed.

 

Thursday 03032016

 

Activation –

 

5x3 Broad Jumps- 3 Second Land

 

Skill –

 

EMOM 12 @ no more than 65%

1 Clean

1 Hang Clean

1 Front Squat

1 Push Jerk/Split Jerk

 

Conditioning –

 

4x2 min Amrap 1 Min rest

7 Wall Balls @9/7

3 Burpees

 

Rowing WOD - Week 2, Session 2

2 sets of 5 rounds – 1:00 work, 2:00 rest

Set 1: Round 1 – Rate 24, Round 2 – Rate 26, Round 3 – Rate 28, Round 4 – Rate 28+ (must be rowing full length), Round 5 – Flat-out (full length not required)

**REST 10-15 mins**

Set 2: REPEAT

 

Friday 04032016

 

Activation –

 

3 Rounds

1 Min Band Lat Stretch

15 Side Lying Leg Raise EL

 

Strength -

 

Split Jerk Technique

 

Footwork Drills

Dip Drive

Split Jerk

 

Conditioning –

 

7 Rounds

10 Push Press @40/25

10 Box Jumps @24/20

10 KB Swings @24/1

 


Strength is a choice…choose to be strong