Thursday, August 1, 2013

400m Sprints, 1RM Power Clean, Muscle Ups & Overhead Pistols


Super Youth 4:30pm


(A) Individually for total sprint time-Every 4mins for 20mins Run 400m ASFAP

(B) At the 20min Mark Establish a 1RM Power Clean in 10mins

 (C) At the 30min Mark Max Reps in 5mins Muscle Ups

 (D) At the 35min Mark Max Reps in 3mins Pistol Squats 15/10kg

Beginner 6am & 7:30pm

(A) Individually for total sprint time-Every 4mins for 20mins Run 400m ASFAP

(B) At the 20min Mark Max Reps in 4mins KB Swings 24/16kg

 (C) At the 30min Mark Max Reps in 4mins Burpees

 (D) At the 35min Mark Max Reps in 4mins Air Squats

Intermediate 6am & 6:30pm


(A) Individually for total sprint time-Every 4mins for 20mins Run 400m ASFAP

(B) At the 20min Mark Establish a 1RM Power Clean in 10mins

 (C) At the 30min Mark Max Reps in 5mins Muscle Ups

 (D) At the 35min Mark Max Reps in 3mins Pistol Squats

Advanced 5:30pm

(A) Individually for total sprint time-Every 4mins for 20mins Run 400m ASFAP

(B) At the 20min Mark Establish a 1RM Power Clean in 10mins

 (C) At the 30min Mark Max Reps in 5mins Muscle Ups

 (D) At the 35min Mark Max Reps in 3mins Overhead Pistol Squats 15/10kg

Focus- (A) As fast as possible (B)  (C) If you do not have a muscle up or Overhead pistol spend part A practicing then do part A & B after.
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1 comment:

  1. UnknownAugust 2, 2013 at 11:26 AM

    (C) + (D): Terrible on both muscle ups and OHPS. My body was feeling the previous days training, would have loved to get a muscle up before going away!! :

    (A) Fast 1:15, Slow 1:30 - Felt good on the first run and it just went pear shaped thereafter. Thought my legs were going to give out from under me!

    (B) 60kg - didn't even realise it til Jody pointed out I had 5s on each end. Really struggled post run though!

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