Snatch Drills, Accessory work and Tabata

Friday 27.02.15 Some footage from last years games to get you pumped for the Open this year Technique Snatch Drills on an unloaded bar Strength B1- 3×8 Pendlay Rows B2- 3×8 Back Extensions Conditioning Tabata Mashup Squats Situps Post loads, reps and...

Handstand work and a grind

Tuesday 24.02.15 Rosebud killing some muscleups Technique Handstand Practise HSPU Volume – EMOM 3-5 HSPU for 10 mins Conditioning 5 rounds for time 8 Strict Pullups 16 T2B 8 Burpees 16 DB Snatches (8ea side) 30/15 FF  8 Banded pullups/ring rows 16 Situps 8...

Overhead Complex, wall balls and T2B

Friday 20.02.15 Strength 15 mins to establish max for the complex – 1 Push Press + 1 Push Jerk + 1 Split Jerk Conditioning 21-18-15-12-9-6-3 Wall balls 10/6 Toes to Bar FF 15-12-9-6-3 Wall Balls Situps Post loads, times and training notes to...

Front Squat, Floor Press and Burpees, YAY

Tuesday 17.02.15 Jimmy nailing some KB tater @ Smash Clash last year Strength 15 mins to work to a Heavy Single Front Squat 10 mins to work to a Heavy 5 Floor Press Conditioning  21-15-9-15-21 Thrusters 20/15 Burpees FF option 15-12-9-12-15 Thrusters 15/8 Burpees Post...

3×10 Back Squats and cardio

Friday 13.02.15 Who’s in???? Strength 3×10 Back Squat @ 65-70% of 1RM Conditioning 3×6 min AMRAP – 1 min rest between rounds 1. Max Cals on Airdyne     10 Hang Cleans 50/35 2. Max Cals on Rower     15 situps 3. Max box jumps 30/24     200m run...