2016 Week 6

 

This is the last week of our strength cycle so really go all out this week guys. We will then be completing a week to two weeks of testing and skill level assessment. We have been working away to create skill levels so that we can have more depth to the programming, keep you all working towards your goals and make sure you are constantly striving for more. More information will be coming out this week.

Monday 08022016

Activation -

3 Rounds

Banded lunge wood chop 3x10 EL

Back Extensions x 10

Strength -

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

Rest Minimum 2-3 Mins between sets

Conditioning -

5 Mins Walking Lunges

2 Mins Max burpees

5 Mins Walking Lunges

Score is Lunges Completed

Coaching Notes -

The wood chop lunge is to activate the midline and also the glutes. Stay tight in the lunge and make sure that the rotation comes from the trunk rather than from the arms. Band does not have to be heavy.

We have another chance to test our 1RM Back Squat so go into it confident and get after it. You all set great markers on Friday so really go at it and solidify that number this week. No pull ups between the sets so take your rest time, no less than 2 mins rest please.

The WOD is a burner. Make sure you keep moving; it is not a WOD to have a chat. Move quickly through the lunges and get as many in as you can. Focus on an up right torso and solid grounding through the feet. Stay off your toes and drive the hips on the way up.

PS. say goodbye to your legs for ten mins!!

Tuesday 09022016

 45 In Conditioning – Re test from 19012016

The Chief - Re-Test

5x3 min rounds, 1 min rest

3 Power Cleans @60/40

6 Press Ups

9 Squats

Focus is on good form throughout

Coaching Notes -

Scale to 45/25 or GTOH. Try and maintain a pace through the workout, DO NOT blow up in the first round!! Ideally the power cleans should be touch and go in every round that you do. Pick a weight you can achieve this.

Compare Score to 19012016

Wednesday 10022016

 Activation –

3 Rounds

15m KB swing walk

45 Second Plank On KB

Strength –

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

Rest Minimum 2-3 Mins between sets

Conditioning –

3x3 min Amraps

30 Double Unders

15 KB swings @24/16

1 Min Rest Between

Coaching Notes –

The KB swing walks are to get your proprioception working, activate your posterior chain and midline and also a bit of fun. Try and swop the leading leg each time and make sure that the feet are planted before you swing. Have a few practice goes before you start.

We have another chance to test our 1RM Deadlift so go into it confident and get after it. You all set great markers last week so really go for it and solidify that number this week. Use your rest time and no less than 2 mins rest please.

In today's WoD focus on consistency. It would be great if you could do all the double unders unbroken so take a breath before you start and really focus on technique. Try and aim for the same score each amrap.

Thursday 11022016

Activation –

5 Rounds

Depth Jumps

Skill –

Every 2 mins for 20 Mins

Increase load every 2 mins

1 Bear Complex

1 Clean

1 Front Squat

1 STOH

1 Back Squat

1 STOH

Conditioning –

6 min Amrap @40/30

8 Front Rack Lunges

8 Shoulder To Overhead

If the bar drops mid round the round does not count

Coaching Notes –

Depth Jumps are amazing for plyometric work and switching our fast twitch muscle fibres on. Yes we all have them! We will demonstrate but make sure you are comfortable before starting. We can scale back if needed. Focus on power output all the way through.

Today’s EMOM is a long one so we will increase load over time and keep warming up in the first few rounds. Increase load every 2 mins until you find around 90% effort. If this happens pretty quickly then pull back to about 65-70% and finish the rounds. Focus on a solid catch and hold 2 seconds in each position. Again, reinforce good position in each lift.

The WOD will be tough so make sure you go into it with a plan. If the bar is dropped mid round then the round will not count. Lunges and STOH must be completed before you can put the bar down and rest. It is only a short WOD so choose your time to rest wisely to get the most out of the time you have.

Friday 12012016

Activation –

5 Mins

30 Sec Handstand hold/Shoulder Tap

5-10 Strict Toes to Bar

Strength –

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

Rest Min 2-3 Mins between sets

Conditioning –

In pairs 10 mins For Max Metres

Deadlift Hold @100/60

Row

When the bar drops swop over

Rest 2 Mins then in 2 Mins

Max Rep Burpees over the bar

Finisher prowlers

Coaching Notes –

For the handstand holds work your progressions and try and improve on last week. Shoulder taps are your next progression if your comfortable with a handstand hold now. Try and balance on one hand and tap the opposite shoulder with your free hand. The other option would be to transfer weight from hand to hand.

With the toes to bar allow no swing. Get good shoulder activation and raise the legs as high as you can towards the bar. DO NOT worry if you can get the toes all the way to the bar. Pick between 5 and 10 reps depending on how hard you find them.

We have another chance to test our 1RM Push Press so go into it confident and get after it. You all set great markers last week so really go at it and solidify that number this week. No pull ups between the sets so take your rest time and no less than 2 mins rest please.

In the WoD the person holding the bar is the time keeper. If they drop the bar then you must swop over. Go hard on the rower as you don't know how much time you will have to get the metres. Maintain a good posture in the hold and do not let yourself slump forwards. 


Strength is a choice…choose to be strong