Super Youth 4:30pm
(A) Pistol Squat Technique & Practice
(B) Deadlift Re-Test 1rm
(C) Indvidually complete 1000m Run, 100 Double Unders, 10 Rope Climbs 15/12ft
(C) Indvidually complete 1000m Run, 100 Double Unders, 10 Rope Climbs 15/12ft
Beginner 6am & 7:30pm
(A) Deadlift-Work within the limitations of your movement
(B) Rope Climb Technique & Progressions
(B) Indvidually complete 1000m Run, 50 Double Unders, 5 Rope Climbs or Scaled to Suit Ability
Intermediate 6am & 6:30pm
(A) Pistol Squat Technique & Progressions
(B) Deadlift Re-Test 1rm
(C) Indvidually complete 1000m Run, 100 Double Unders, 10 Rope Climbs 15/12ft
(C) Indvidually complete 1000m Run, 100 Double Unders, 10 Rope Climbs 15/12ft
Advanced 5:30pm
(A) OH Pistol Squat 3 x 5 then Individually complete 50 Pistols for time (3min Cap)
(B) Deadlifts-EMOTM for 3mins 5 Reps @ 80% of 1RM.
(C) Indvidually complete 1000m Row, 150 D/U, 10 Rope Climbs Roof/15ft
Focus- (A) If you don't have Overhead Pistol then get one. If mobility is your issue then spend this time to work on mobility before the 50reps for time (B) Last round of EMOTM then the heavy stuff is coming in with the conditioning (C) Score is- Closest row time to planned row time. Everything else in this workout doesn't matter unless you can row to a set time. Record Planned Row time and actual row time. See you thursday
A) 3x5 @ 10kg bar.. 50 pistols in under 2 min not sure exactly..
ReplyDeleteB)Got all lifts at 170kg's
C)I predicted 3.40 and come in at 3.384 i was 1.4 sec's out from my estimate.. I believe i was the closest.. Maybe not the fastest but the closest and thats what we were trying to do tonight.. Struggled with the 150 and only had enough time for 2 rope climbs (TF)
(A) I don't have an OHPS, but I tried with the dowell and worked on pistols without holding my foot.
ReplyDeleteOnly got to 41 in the 3mins. Some serious quad burn!
(B) 15/15 @ 88kg
(C) Predicted 5mins, got 3:48. Happy with that row, it was not fun for the final 2-300m.
150 D/U - what a struggle after rowing!
8/10 rope climbs - That extra few feet make a big difference!