Wednesday 13.8.14

#adaptCF morning sunshine - the 6:30am crew hitting the run...

#adaptCF morning sunshine – the 6:30am crew hitting the run…

A: 10 min Handstand play – static holds, freestanding, walking, HSPU tech

B: 5 min AMRAP:

  • 3 muscle-ups – scale: 3 burpee pull-ups
  • 6 shoulder to OH @ 60/40kg (any how)
  • 9 lateral bar burpees
    — rest 5 min

5 min AMRAP:

  • 4 hang cleans @ 60kg
  • 8 HSPU
  • 12 OH KB swings w 32/24kg
    — rest 5 mins; then

5 min running clock:

  • 800m run; then w/ remaining time:
  • ME T2B

Post training notes, loads, rounds and reps to comments

Q&A Session: The Adapt Program, Alternative Competitor Programming and making the best of Open Gym

This coming Saturday @ 9:30am (after the 8:30am session) I’ll be running a bit of a Q&A session on:

  • The current [Adapt] 6 week cycle (our Current Programming) w/ explanations of what we’re working towards and what I’m trying to achieve with you guys.
  • Competitor Programming – w/ explanations of a number of different programs and the current direction we’d like our athletes to take (for people looking for extra volume) and the best way to go about it; and
  • Making the most of Open Gym – where we’ll explain the benefit of following a personalised, specific program for individuals that works in tandem with our existing 6 week cycle.

If you’re interested in attending or you’ve got some questions/topics that you’d like us to answer/cover, please let us know in comments.


Coach B