Upper body work

Tuesday 02.09.14 Team “The Yoked Ones” and “ABOM” after finishing the first round of online workouts over the weekend Strength Max for complex 1 Push Press + 1 Push Jerk + 1 Split Jerk Conditioning 21-15-9 Hand Release Pushups Reverse Pushups (ring rows to scale) Post loads, times and training notes to comments

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pause snatch complex, pull-ups and a “Chief-esque” partner WOD

Put together another #adaptcf newsletter last Friday – it was awesome – Go read it already! Monday 1.9.14 A: pause snatch (3 sec pause @ knee) + hang snatch (no pause) + OH squat B: 3x 10 strict pull-ups; then 1x ME set of kipping pull-ups (scale to ring rows -> if scaled: add 4th set of 10 […]

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We were going to run a team workout but…

Put together another #adaptcf newsletter yesterday arvo – it is awesome – read it now! I’m sorry if you rocked up ready for a NPGL style workout today – I was going to run one but then the CF Team Series happened. That and I’ve been a little under the weather for the 2nd half […]

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20 rep Back Squat & a quick workout

Friday 29.08.14 Annie repping it at a comp earlier this year, local comps will be popping up more regular in the 2nd half of the year. Keep your eye out for an opportunity to have a bit of fun. Strength 20 rep Back Squat @ ~65% 1rm – try to add 2.5/5kgs on last week […]

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Barbell ninjas and mean girls

Thursday 28.8.14 A: 15 mins to establish heavy triple power clean (each rep can be dropped – as long as you’re back on the bar within 5 secs) Coaches Notes When it comes to power cleans 2 things are clear: 1. Girls are [stronger] than they think they are and 2. Guys [think] they have better technique […]

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Shankle Complex & Some HSPU, T2B volume

Wednesday 27.08.14

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Heavy Back Squat & a partner workout

Tuesday 26.08.14 Strength Back Squat Heavy Single (go for a 1RM if its on the cards) Conditioning  In pairs, one person working at a time, partition reps as needed For time 150 Double unders 100 KB Swings 80 Pistols 60 Pullups 40 Ground to OH 50/35 20 Burpees 10 Wall walks Post loads, times and […]

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Snatch complex, speed deads and a run

Monday 25.8.14 A: power snatch + hang snatch + 2 OH squats B: speed deads – 8 min EMOM: 2 deadlifts @ 50% 1RM + bands (set your back, focus on exploding from the floor [UP] and steady [DOWN]) C: 8 min running clock: 800m run (flat out) – record time; then w/ remaining time: […]

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Craig’s Birthday WOD

Saturday 23.8.14 Craig’s Birthday WOD (20 min cap) Check in: 400m Run 40 Double Unders 40 thrusters (50/30kg) – 5 lateral bar hops every time you put the bar down 40 Double Unders 40 Burpee Box Jumps (24′/20′) 40 Double Unders 40 OH KB Swings (32/24kg)  - 5 lateral KB hops every time you put the bar […]

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20 rep Back Squat and a friday circuit

Friday 22.08.14 Strength 20 rep Back Squat – add 5kgs to last week Conditioning Circuit 2 rounds ( 1st round 1 min, 2nd round 45 sec) Tyre Flips Box Jumps Air dyne Sledgehammer Toes 2 Bar Row Burpees DB Shoulder to Overhead Post loads and training notes to comments

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