Tuesday, September 2, 2014

Tuesday

(A) Front/Back Squat @ 80% (Of FS)
4 Sets of 3/6
Perform 3 Front Squats THEN 6 Back Squats
Recover 60-90sec between sets

Notes:  New rep scheme! Be sure to mobilize and prepare for this kind of volume. With this weight and volume the bar is going to want to break down your thoracic position. Be sure to mobilize and prioritize good movement patterns during your warm up sets.


(B) 11min AMRAP (Ladder)
1 x Ground to Overhead: 55/38/30 (G2O)
1 Round of "Cindy"
2 x G2O
2 Rounds of "Cindy"
3 x G2O
3 Rounds of "Cindy"

4&4 etc until the 11min mark
NOTE: G2O can be Snatch, Clean & jerk-press etc.
"Cindy"
  5 x Pullups
10 x Push ups
15 x Squats

Monday, September 1, 2014

"Old School" MONDAY

(A1) EMOTM x 5
3 x Push Press
**Build to a medium load
THEN
(A2) EMOTM x 5
2 x Push Jerk

Here's an old school styled triplet.
(B) 3 Rounds
10 x Clean: 61/43/38kg
20 x KB Swing (Russian) 32/24/20
400m Run

Sunday, August 31, 2014

Sugar

Here's a couple of less than 5 minute tutorials on Sugar.

1. How it Affects the brain.
2. Sugar.  Hiding in Plain Sight.

Most certainly worth a watch.






Friday, August 29, 2014

FRIDAY

(A) Front/Back Squat - 3 Sets of 8/4
Use 90% from Tuesday's load.

NOTE: Complete 8 Front Squats, Reset & immediately complete 4 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15-12-9
Thruster: 43/35
Lateral bar Burpee

-THEN-
30 x Pullups

Thursday, August 28, 2014

THURSDAY

(A) Power Clean & Jerk Complex
Perform the following complex & build in load over 15 working minutes
1 x Hang Power + 1 x Power Clean & Jerk


(B) For Time
Run 250m
-THEN-

Toes to Bar: 10-9-8-7-6-5-4-3-2-1 (Scaled KTE)
 KB or DB:  1-2-3-4-5-6-7-8-9-10 (AHAP)

-THEN-
Run 250m

Shane from Precision Physio running the 6am "Lab Rats" through his regular Tuesday mobility warmups.

Wednesday, August 27, 2014

Whatsya Bench

(A) Bench Press: 5 Sets of ME @ 3/4 BW


(B) 16min AMRAP
20 x Russian KB Swings: AHAP
10 x Box Jump: 24/20 (Step Down)
20 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round


Mitch giving the new chalk storage his stamp of approval 

Tuesday, August 26, 2014

2 For The Price Of 1

Warm UP
Tabata Wall Ball
(Any weight - Any Height) make em pretty.

(1a) Front/Back Squat: 3 Sets of 4/8
Use 75% (of FS 1RM) Rest 90sec

(2a) 3 x (Almost) ME - Strict Pullups (stop before failure, or when reps begin to slow significantly) Rest 90sec

NOTE: (1a) Complete 4 Front Squats, Reset & immediately complete 8 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.
(2a) Rest 90sec after your last back squat & then perform a ME set of Strict Pullups

(B) 3 Rounds
15 x Hang Snatch: 43/35/28
400m Run
(Double Unders etc if raining)