A) Warm up
B) Conditioning
for time
run 1 mile
50 kb swing
40 goblet squats
30 push ups
20 pull ups
10 DB snatches (5 left / 5 right)
C) Prowlers
20140818 Monday Max Effort
So, after the excitement of the European Inferno, and the following well needed rest week we see our training move from the summer cycles of a conditioning bias, back into some progressive Max Effort strength training. Strength days will run on a Monday, Wednesday and Friday, and feature a new, pre warm up, mobility and activation section. The Conditioning on these days will be short and sharp. Tuesday and Thursday will give us time to work on skills and longer conditioning workouts.
If you want to find out a little more about our Max Effort prgramming you can find it here at my old blog.
http://hg3addict.com/blog/2013/1/24/the-one-where-he-talks-about-programing
I can not stress enough the importance of keeping records of your lifts and training times. this will be vital for this next phase of training. You must know your numbers!
MEBB
A) Mobs & Acts
B) Warm Up
C) Back Squat 5,5,5,5,5*
D) Condititioning
3 rounds
15 kb swing 24/16
10 pull ups
E) guided cool down
* increase load each set working towardsbest effort for final 5 - No Failure
BarBell Club
Week 7 Session C
20140815 Friday
A) 3 minute TC
90 Double Unders then AMRAP wall climb
B) deadlift 5x5
C) 4x3 min AMRAP
10 kb swing
10 press ups
10 box jump
D) Prowlers
20140804 Monday
With less than a week to go before the European Inferno in Cardiff, we have a sneak perview of some of the workouts. If last year's competition was anything to go by this is going to be an awesome weekend. More details can be found at
https://www.facebook.com/EuropeanInferno
A) 4 min TC- 90 DU then AMRAP OH lunges
B) Back squat 4x4
C) Conditioning
21-15-9
KB swing
Box jump
Down n ups
after each round run 200m
20140728 Monday
As you will see, we have had a deep clean of the HG3 box this weekend. Please help us to keep it looking awesome by putting all equipment away in the correct places when you have finished using it. Please also make sure you take all personal belongings home with you, or put them back in the new locker room, and clean up any mess you have made. We have also reopened the members kitchen, so please wash up any items you may use, dry and put away and clean up any protien powders you spill. We all take pride in our training, lets do the same for our awsome box.
A) Ladder drills
B) Push Press find heavy 3 for the day
C) Conditioning
90 Double Unders
then 3 rounds
30 Kettlebell swings 24/16
15 press ups
10 box jumps
then 90 Double Unders to finish
20140723 Wednesday
A)Midline Work
B) KB overhead tekkers
C)Conditioning
10 G2OH 70%1rm
Run 800m
20 T2B
