Muscle-up tech with KB OH lunges and burpees

Thursday 24.4.14 A: Muscle up tech – neural pathway development using the following key points: false grip, hang back, turn out/turn in chest through and stop in bottom of low dip complete dip B: 10 min AMRAP: 5 muscle-ups (jump throughs, kipping or strict muscle-ups) / scaling (if you don’t have ring dips): 10 push-ups 10 […]

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OHS then WallBalls, KB Swings, Situps and DU

Wednesday 29.04.14 Weightlifting: Heavy triple OHS Conditioning: 30-20-10 Wall ball KB swing (32/24kg) Sit-ups 2 x Double unders (60-40-20) Post reps, loads to comments or TotalWOD.

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Devil’s Complex & Vol Training

Tuesday 22/04/14 Meanwhile in China Strength  “Devil’s Complex” Heaviest possible Clean Hang clean Push Jerk Split Jerk Snatch Balance T’n’G Snatch Hang Snatch Volume training EMOTM for 10 mins 1-7 Butterfly Pullups Rebound Box Jumps Post loads, reps and notes to comments

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The Chief

Thursday 17.04.14 “I said A2G Punk” The Chief: 5 Rounds, 3 minutes per round, rest for a minute after each round 3 Power Cleans 60/40kg 6 Push Ups 9 Air Squats Coaches Notes: Continue where you left off in the last round Use the minute rest to get your heart rate down Full range of […]

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1RM Deadlift then Step-ups, T2B and DUs

Wednesday 16.04.14 Strength: 1RM Deadlift Conditioning: 3 RFT (10min) 10 Barbell step-ups (20/16″) 50/35kg 20 Toes-2-Bar 30 Double unders Post loads, reps to comments or TotalWOD. Coaches Notes: Your deadlift form is a priority today! It is not worth sacrificing your back for a few extra kilos. If you don’t believe me, see Kara Webb’s article […]

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Clean & Jerk 1RM, Front Squat 2RM & 800m run

Tuesday 15.04.14 Strength 1RM Clean & Jerk 10 mins to find 2RM Front Squat Conditioning 800m Run Post loads, times and notes to comments and TotalWOD

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Back Squat, Strict Press & Butterfly Pull-ups

Monday 14.04.14 A: Back squat 4×5 @ 65% B: 1RM Strict Press C: EMOTM for 10 mins 1-7 Butterfly Pull-ups/Kipping/Strict Filler DU’s Coaches Notes: Preference today in EMOTM, is kipping not strict – we want you to work on stringing multiple reps together. Post loads and reps to comments or TotalWod.

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Saturday 12.4.14 “Diane” 21-15-9 Deadlifts 100/70 HSPU Post times and notes to comments

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Heavyish Deadlifts & Vol Training

Friday 11.04.14 Strength 5×3 Deadlifts @ 75-80% of 1RM focus on perfect reps, touch and go Conditioning  EMOTM 1-7 Strict HSPU Butterfly Pullups Progression Extra 500m Row Post loads, times and notes to comments

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Max TGUs and an 8 min Cindy

Thursday 10.4.14 A: Max effort Turkish Get-up – work up to a max on both arms (no, it doesn’t have to be the same weight – we want to find out your max!) B: 8 min Cindy 5 pull-ups (scaling: jumping pull-ups) 10 push-ups 15 air squats Post loads, rounds and reps to comments. News […]

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