Friday 6th November 2009

Don't forget yours.

Warm-up:

Air squat x20

Jumping squat x15

Jumping alternate lunges x10 (x5 L/R)

5 Rnds

Session:

Powerclean & Press x3 >Kg each set.

Cauldrons x10 (x5 L/R) @20kg M / 10kg F.

6 Rnds

Then:

Midline work.

November FUBAR

November 09 FUBAR

Thruster x15

Jumping squat x10 (with bar in back squat postion)

Burpee-powerclean & Press x5 (Hands remain on the bar)

With a 25kg Barbell complete as many rounds in 3 minutes as possible, then rest 30 seconds.

Do Eight, 3 min cycles - 30 sec rest between cycles.

DO NOT underestimate the 25kg! Keep the rest period to a strict 30 seconds.

YOU KEEP GOING THROUGH THE THRUSTER-JUMPING SQUAT-BURPEE-POWERCLEAN-PRESS UNTIL THE 3 MIN IS UP.

AT THE START OF A NEW CYCLE YOU START FROM THE THRUSTER.

Wed 4th Nov 2009

Group session:

TGU x3 L/R
Box Jumps @24" x6

6 Rnds

Then:

KB Complex +

x5 Swings American
x5 Clean & Press L
x5 Clean & Press R
x5 SDHP
x5 Single arm swing Russian L
x5 Single arm swing Russian R

The +

x5 Strict press-up
x5 clap press-up
x10 OH Lunge (KB) x5 L/R

4 Rnds

Friday 30th October 2009

Warm-up

Walking Lunge x10 5L/R
Bearcrawl x2 room length
Press-ups x10

5 Rnds

Group session:

Build a Thruster......

2 minutes each of the following; (Barbell @60kg Scale as Rx'd.)

Skipping
Deadlift
Skipping
Powerclean
Skipping
Front Squat
Skipping
Press
Skipping
THRUSTER

Then:

Cauldrons & Roman Twists.

Wed 28th Oct 2009

Conditioning.

Tonights session, a suprise FUBAR.

Warm-up:

Burpee x5
Press-upx5
Sit-up x5

5 Rnds

Flexibility.

Session: 'What the F###!'

Thruster x12
Jumping Squat x9
Burpee-Powerclean-Press x6

6 Cycles: Each cycle lasting 3 min, with 30 sec recovery between cycles.

Barbell @ M: 25kg / F: 15kg (Do not allow the light weight to lead you into a false sense of security!)

As many times through the triplet as possible per 3 min.

Then: (with same barbell)

Weighted Sit-up x10 (Coach controls Raise/lower)
Dorsal Raises x20
Plank @1min

6 Rnds

Great work by all. And welcome to Wil, Will we see him again??

Sunday 25th October 2009

Never stop pushing

Group Session:

Warm-up:
x20 Air Squats
x15 Jumping Squats
x10 Jumping Alternate Lunge x5 L/R
5 Rnds.

Main Workout:

Back Squat @ 5-5-3-3-1

3 min rest

Then:

Back Squat @ 45kg (M) 25kg (F) x15
Heavy wall Ball @ 8ft target x25
3 Rnds

Plank/Dish & Flexibility to finish.


Fight Conditioning for a Box athlete:
Thruster x15
Jumping squats x10
Burpee - Powerclean & Press x5 (Keeping hold of the bar)

With a 25kg loaded bar.
Done in 3 min cycles with 30 sec rest between rnds: 6 Rnds.

Saturday 24th Oct 2004

Bootcamp Group session.

1hr 40min of:

Trail running / Hills / Rock throwing, pressing & climbing / Balance -Agility work / Submerge into the reservoir to finish.