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 1. tire flips 4-6x3-4
2. squat 4-6x3-4 3. muscleups 5x3-5 4a. deathmarch 3x10/10 4b. step ups 3x10/10 5. abs and grip comprehensive dynamic warmup
sprint 2x100 meters 2x80 meters 2x60 meters 2x40 meters 2x20 meters 2x10 meters walk back to start for rest, then go when you are ready |
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November 2011
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