Monday 28032016
Easter Monday
In 24 hours
Eat Max Chocolate Eggs
Tuesday 29032016
Every 2 Mins for 24 Mins
@40/25
1- Run 100m
10 Front Squats
Rest to end of 2 min
2- Run 100
10 Push Press
Rest to end of 2 min
3- Run 100
10 Thrusters
Coaching Notes –
This is a simple but effective conditioning piece. Make sure you push to go unbroken on all reps. This is a sprint workout and you should be working for around 30-45 seconds with 1.15-1min rest. Go hard on these and make sure you move whilst resting, walk around and keep the blood flowing and bring your hear rate down.
Rowing WOD –
Week 6 Session 1 – Re Test Week
A) 3min – row as far as possible
**Rest 10 mins**
B) 250m as fast as possible
**Rest as needed**
C) 20min visualisation row
Wednesday 30032016
Activation –
2 Rounds
10 Dead Bugs - Banded if needed
10 Back Extensions with rotation
10 Lateral Lunges
5 Broad Jumps
Strength –
Back Squat 5x10@60-65%
Pull Ups 5 x Your number
Conditioning –
In Pairs For 12 Mins
Work 45 Sec Rest 15 Sec
Swopping Each Min -
Max Cals On the Rower
Max Metres Farmers Walks 24/16
Coaching Notes –
We shall demonstrate the dead bugs and back extensions. They can be progressed if needed. Be sure to be tight in the midline and stay connected with the floor. Be as powerful as possible with the broad jumps and don’t rush them.
These squats are to build some muscle and to get some blood flow to the legs. Build to 60-65% and DO NOT GO ABOVE THS LOAD. Don’t rush the sets. Stay tight all the way.
Calories on the rower and best achieved with long powerful strokes. Use your legs to drive the movement and finish with the arms.
Thursday 31032016
Barbell Warm Up –
1 Round Empty bar, 1 Round with load, All with 2 sec pause at each point:
1- 5 OH Squat
2- 5 Front Squat
3- 5 Hang Clean
4- 5 Hang Clean’s and Jerk
A) In 10 mins build to heavy
2 Cleans + 1 Jerk
B) In 10 mins
3 Sets at 75%
Conditioning –
3 Min Amrap
6 KB Swings
6 Burpees
Coaching Notes –
In the warm up stay slow and controlled and structured. On the squats go slow down fast up and on the clean and the jerk be fast and powerful. In A) build to a heavy complex with good form. This wont be a max. The in B) do three sets at 75% and focus on and long strong drive and speed under the bar.
Rowing WOD – Week 6 Session 2
In 20mins, row as far as possible.
Friday 01042016
Activation –
2 Rounds
15m Bear Crawl
30 Sec Side Plank R
30 Sec Side Plank L
10 KB Swings
Strength -
Strict Press 5x10@60-65%
Rear Leg Raised Split Squat 5x10
Conditioning –
10 Mins For Form
10 Strict T2B
30-50 Du's
20 OH Lunges With Barbell
Coaching Notes –
A nice little activation piece for today. Don’t rush your rounds. Use the bear crawl to get your shoulders as active as you can.
Strict presses at 60-65% require a strong midline throughout. Don’t rush through your reps and make sure you are set for each press. In the split squats load if you feel comfortable but body weight is enough to keep the glutes active.