Monday02052016
Bank Holiday Monday
Tuesday 03052016
Chipper Tuesday
26 Min Time Cap
100 Double Unders
100 GTOH
50 Sit Ups
80 KB Swings
40 Press Ups
60 Goblet Squats
30 Box Jumps
40 OH Lunge
20 Pull Ups
20 Burpees
10 Wall Climbs
100 Double Unders
Coaching Notes –
A very simple but effective chipper guys. Move with purpose and at a consistent pace throughout. Focus on your breathing and do not push to a point that you cannot take a deep breath. With conditioning if your breathing goes, its game over. Be mindful of this through the workout.
Rowing WOD –
Part A) - 1500m
Row the first 1500m of the 2000m race
REST 15 MINUTES
Part B) - 1000m
Row 1000m at 2k pace
REST 10 MINUTES
Part C) - 500m
For time - fast start, big finish.
Wednesday 04052016
Activation –
2 Rounds
Clock Lunge - 1 BW, 1 Weighted
1 Min Plank Foot Taps
Strength –
Deadlift - Single Reps, Load each time
3-3-3-3-3 (63,70,77,85,93%)
Press Ups 5x10
Conditioning -
5 Rounds
12 Sumo DL High Pull
10 Box Jumps
8 Toes To Bar
Coaching Notes –
In the activation for the plank taps, set yourself in a plank position, then pike into a downward dog/bear crawl, then take your right hand to the left foot, return to the plank and repeat with the left hand to the right foot. Repeat this for one min. Do this slowly and precisely. Your midline should fire up.
Same as last week with the deadlifts make them single reps to really load the posterior chain. As always focus on pushing the floor away rather than pulling the bar from the floor. Focus on midline tension in the press ups. Remember vary them as well. Use foam rollers, med balls rings or plates to challenge yourself.
In the conditioning aim to have the time same for each round. In the box jumps no plyo jumps aloud. Load and explode each rep. Scale as needed in the toes to bar.
Thursday 05052016
Activation –
Depth Jumps
Duck Walks/Frog Jumps
Skill –
Snatch Technique
1 - OH Squat
2 - Slow Snatch Balance
3 - Snatch Balance
4 - High Hang Snatch
5 - Hang Snatch
Conditioning –
3 Rounds - Rest 90 Sec
Row 250m
Run 200m
Coaching notes –
So we now move into some snatch technique work. You have all done so well on the cleans, you shall see them more in the conditioning and move onto the snatch as a skill.
We shall build the intensity on these but for a start lets work position, patterning and function in this complex but graceful movement. For many of you the limiting factor will be mobility so we shall work on this in the coming weeks.
Rowing WOD –
6 x 2000m with 3:00 rest btw
Set 1: Rate 19
Set 2: Rate 20
Set 3: Rate 21
Set 4: Rate 22
Set 5: Rate 23
Set 6: Rate 24
Treat this as 6 rehearsal races for your 2k next week.
Each set should be 0:01/500m faster than the previous - i.e. each 2k will be 4 seconds faster than the previous one
Friday 06052016
Activation –
3 Rounds - In Pairs
10 SL Lateral Hurdle Hops EL
30 Sec Side Plank ES
Strength –
Pause Back Squats
1-1-1-1-1 (,70,77,85,93,101+) of 90%1RM
Active Recovery, Stretch Upper
Conditioning –
3x4 Min Amraps 60 Sec rest
20 Air Squats
10 press Ups
20 Sit Ups
Coaching Notes –
The lateral hurdle hops are to build stability, get the hips and glutes fired up so we can attack the squats. Each jump needs to be landed solidly, then load and go again. They are not plyo so make sure you balance for 3-5 seconds each rep.
Make sure you have a spot on the single reps guys. Get a solid 2 second pause at the bottom and drive as hard as you possibly can on the way back up to get this rep. These will really pay off when we come to the next phase of squats. Your active recovery should be an upper body stretch, 1 min per side. Lats, Pecs etc. Nothing strenuous.
Time to burn the legs in this conditioning piece. Make sure the reps are clean and with good depth and an open hip at the top. Be strict on your movement standards.
