Friday 4th January 2019
Today's Training
CrossFit
Every minute on the minute for 12 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
Start at around 60-65% (moderate weight) and aim to build the weight as technique allows.
10 minute Ladder
4-8-12-16-20-etc reps of:
Alternating DB Snatch 20/15kg
SA DB OH Lunge (R) 20/15kg
Box Jumps 24/20"
SA DB OH Lunge (L) 20/15kg
Barbell Club at 6pm
15mins:
Tall Jerk x5 - Light
20mins:
Halt Split Jerk x3 @50-60%
Strength Training at 7pm
A) Deadlift 10-8-6-4-2
Pull each rep from a dead stop.
Aim to build weight across sets.
As a guide 65-70-75-80-85% 1RM
B) 4 sets:
Russian KB Swing x 8-12
Seated Double KB Press x 5-10
Seated Double KB Press x 5-10
Rest 60-90 seconds between exercises
C) Upper Body Circuit
4 rounds:
20 seconds Pull Ups/Ring Rows
10 seconds Rest
20 seconds Press Ups
10 seconds Rest
20 seconds DB Hammer Curls
40 seconds Rest
Endurance Training at 8pm
"Hack Special"
Fun agility, plyometrics and fitness circuit
Fun agility, plyometrics and fitness circuit
