1. 2kb snatch 5x8
2. front squat 5x3
3a. handstand push up 4x submax
3b. pull ups 4 x submax
4. sprint 10x40 meters
2. front squat 5x3
3a. handstand push up 4x submax
3b. pull ups 4 x submax
4. sprint 10x40 meters
1. 2kb snatch 5x8
2. front squat 5x3 3a. handstand push up 4x submax 3b. pull ups 4 x submax 4. sprint 10x40 meters
1 Comment
1. muscle snatch - 5x5
2. banded bench press - 5x5 3a. bent row - 3-4x10/10+ 3b. pushups - 3-4x15+ 4. kb swings - 15 sec on/ 15 sec off x 5 minutes 5. abs and grip Sprint training I prefer a track or field, but road work will suffice if necessary jog, skip and do walking lunges for a few minutes build up slowly before you start sprinting I recommend you go no harder than 90% effort on your sprints, run fast and easy, relax and run smooth rest time is the walk back to the start line, plus a little more if necessary build ups - 3x50 meters 180/180 - 20-20-20 meters - 5x60 meters -run forward 20 meters, then spin backwards 20 meters, finish forward 20 meters sprint - 8x40 meters 1. Box jump - 15-20x1 2. 2 power clean + power jerk - work up x 5-6 3. Trap bar deadlift - 3-4x3-4 *ahap* 4a. Pullups 4x15 4b. Run 4x200 m 1. exercise of the week
-perform a circuit of 6-10 sets x 6-10 seconds each, with 15-20 seconds rest of: a. advanced frog stand b. L-sit pb tuck c. back lever tuck 2. power snatch + overhead squat 5-6x2 3. front squat 3x3 4a. db incline press 3-4x10 4b. abs 5. light sled work 1. power clean and jerk 3-3-2-2-1-1-1
2a. 2 kb swings - 3-5x12-15 2b. hspu - 3-5x6-8 2c. ghb situp - 3-5x12-15 2d. prowler push - 3-5x10-12 seconds rest as necessary between rounds |
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November 2011
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