All Posts by sean

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 training notes to comments Goodbye Hey guys, just wanted to say a massive […]

Continue reading

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 Burpees 16 DB Snatches 10/5 Post times and training notes to […]

Continue reading

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 comments

Continue reading

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 loads, times and training notes to comments

Continue reading

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 Post loads, reps and […]

Continue reading

“The Chief”

Tuesday 10.02.15   Elaine and Sharon at Smash Clash last year The Chief: 5 x 3 min rounds (AMRAPS) of: 3 power cleans @ 60/40kg 6 push-ups 9 squats Rest 1 min between rounds FF weights: 40/25kg – start where you finished in the last round – Post total rounds and reps to comments.

Continue reading

Back Squats and some partner AMRAP

Friday 06.02.15 Tahni at weightlifting nationals last year, 1st Weightlifting ACT comp is 1st of March Strength 3×10 Back squats @ 60% of 1rm Conditioning 3x 6min partner AMRAPs – rest 1min between rounds 1. Max Cals on the Airdyne     20 OH KB Swings 24/16 2. Max Deadlifts 70/45      4 Man Makers 15/8 […]

Continue reading

Front Squats, Floor Press & cardio

Tuesday 03.02.15 Floor Press action Strength 5×5 Front Squat @ 60-70% 1RM 3RM Floor Press Conditioning 3 rounds for time 400m run 20 Air Squat 15 Situps 10 Pushups 5 Pullups or Ring Rows Post loads, times and training notes to comments

Continue reading

Heavy Single Front Squat and some cardio

Friday 30.01.15 Elmira and Amanda hitting some Tyre flips a little while ago Strength A- 15 mins to find a Heavy Single Front Squat B1- 3×10 BB Thrusters at Tempo 20/15 B2- 3×10 Ring Rows Conditioning 3×6 min Partner AMRAPs- 1 min rest between rounds 1. Row for max Calories     10 Box Jumps […]

Continue reading

Zercher Squats, Pendlay Rows and 13.4

Friday 23.01.15 Strength 5×3 Zercher Squat 3×8 Pendlay Row Conditioning Open workout 13.4 7 min to climb the ladder 3 T2B 3 Clean and Jerks 60/40 6 T2B 6 C&J 9 T2B 9 … FF option 7 min to climb the ladder 3 Situps 3 Clean and Jerks 40/25 6 Situps 6 C&J 9…. Post loads, […]

Continue reading
1 2 3 35
>