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
20140807 Thursday
Just three days to go until the Eropean Inferno, so why not use the skill session to practice any movements you are not sure of or work on stratergy - Enjoy!
A) 4min TC
3 rounds Cindy, then AMRAP burpees
B) work on skills
C) Conditioning
2 rounds
Run 450 m
12 deadlifts
21 box jumps
20140729 Wednesday
Wednesday at CrossFit HG3 sees us working on some glute activation before turning our attention to our strength element, back squats. Today we will be do 5x5, so work up to about 75% of your 1RM then a further 5 at the same weight. As ever remember form is paramount! Our conditioning element sees a cheeky couplet for 21-15-9 before repping out the rest of the time cap with rounds of Cindy - Enjoy!
A) Glute Activation Work
B) Back Squat 5x5
C) Conditioning
12 Minute Time Cap
21-15-9
Deadlift
Double Unders
then AMRAP
Cindy
When training, the correct workout gear us all important!