Sunday 12th July 2009

Training @ 'The Box' as above.

Group session

Max effort reps of Strict press @30kg

Then:

x7 singles of strict press: Final set a PB attempt.

Then:

Max effort reps of strict press @30kg

Really great work by all, everyone PB'd and most beat the max effort at 30kg second time round well done.

Friday 10th July 2009

FRIDAY FUBAR

20 Press-ups

20 BW Deadlifts

20 Air squats

To complete this FUBAR the 20 BW DL's stay constant, but the Press-ups/Air-squats go: 20-19-18-17 and so on down to 1 - 20 - 1.


Scaled as required.

Wednesday 8th July 2009

Double Unders

Group session

200 Skipping Rotations

Max-Effort Double Unders

Burpee Med-ball thrusters x25

5 Rounds

Scaled version:

400 Skipping Rotations

Mountain Climbers x15 Each Leg

Burpee Med-ball thrusters x25

5 Rounds

Sunday 5th July 2009

Group session:

Warm-up Primer: x50 Jump Squats

Then:

In Pairs: 3 Reps Front Squat set changing after each set continuous for 10 minutes. (Max Rnds)

Then:

x3 Sets of best attempt Front squat singles.

Friday 3rd July 2009

FRIDAY FUBAR.... 54 Card Pick-up!!!

• Clubs: Burpee (with Jump through)
• Spades: Press-ups
• Diamonds: Crunches
• Hearts: Air Squats

Standard # card = Rep amount of each exercise.
Ace = 15 Reps of exercise.
Picture card = 12 Reps of exercise.
JOKERS = 25 Reps of EACH exercise.

Rest is time until last member of group completes exercise.

Great session tonight, all athletes working hard and fast in heat equivalent to the sun!!!

Wednesday July 2nd 2009

Support our troops

Group Session

Technique,

Clean & Jerk

Warm-up & rehearsal:

x5 Deadlift / x5 Pulls / x5 Power-cleans /x5 Cleans / x5 Jerk press / x5 Full movement (Bar & woods): Twice Through.

Then: x7 Singles Clean & Jerk. (Best efforts)

Sunday 28th June 09

Group session


Burpee x100 GS(M) Standard (F)


Rest 3 min


KB Swings x150 (Two handed / overhead)

Max Effort for time.

Supreme effort by all.