Sunday 29th Nov 2009

Warm-up:


Lunge x5 (L/R)
Jumping Alternate Lunge x5 (L/R)
Ashpole Jerk presses x10


Session:

OHS 5 x 5 (@40kg)

After each set of OHS:

OH Walking Lunge x5 steps (L/R) (Oly Bar)

x15 Box Jumps @24"

Friday 27th November 2009

Warm-up

Air squats x20
Jumping squats x15
Burpee x10

3 Rnds

Session:

Air squats x20 AFAP
Deep Back Squat x5 @60kg
Air squats x10
Parallel Squat position hold @30sec

3 Sets

Then: Interlude,

Hip flexor and pigeon stretch x2 L/R

TABATA Air squats @2min (4 Cycles)

Then:

Two more sets of main session workout.

Then:

Planks: Standard & Side.

Wednesday 25th November

Warm-up:

Burpee x20
Press-up x20
Walking Lunge x20 (x10 L/R)
3 Rnds


Session:
Barbell Complex.
Deadlift x3
Clean x3 (Full Clean)
Jerk press x3
Back squat x3
Above equals one rep: Three reps equals one round.

Working in pairs: One works / One rests. Working athlete completes one round. Resting athlete takes over. Max effort required.

Working for undisclosed time, coaches choice!

Barbell@ 40kg M / 25kg F.
then:
Midline work: MedBall group activity.

Sunday 22nd Nov 2009

Today we split two of the above bags! Not a recommended purchase!

Warm-up:

Air squat x10

Press-up x10

Jumping Squat x10

3 Rnds

Session: Smash & Slam.

Heavy Bag Punches

Ground & Pound

Sledge hammer tyre strikes

Box Jump@24" with High Jump off box with full deceleration into squat position

Power bag Thruster @20kg

Powerbag Slams @25kg

Skipping

Kettlebell swing: Alternate: x5 Russian x5 American

Round 1: 1.30 each station

Round 2: 60sec each station

Then:

Agility & Timing

One Box athlete doing strength phase training: Bench Press with Plyo developmental work.

Friday 20th November 2009

Hang Power Clean

Warm-up

With Oly Bar (20kg) Mini BB Complex.

Deadlift x3 / Powerclean x3 / Press x3 / Front Squat x3: 5 Rnds

Session:

Hang powerclean & Press: 5-5-3-3-2-2-1

Then:

Cauldrons & Roman Twists.

Wed 18th Nov 2009

Group session:

Warm-up

Air squat x15
Press-up x5
Mountain climbers x15

5 Rnds

Session:

3 min of KB swing (American)
1 min rest
3 min of Press-up
1 Min rest
3 min of SDHP
1 min rest
3 min of Jerk press (Alt L/R x5)
1 min rest
3 min of Goblet squat

Rest 3 min Then:

KB swing (American) x5
SDHP x5
Jerk press x5 (L/R)
Goblet squat x5
Press-up x5

5 Rnds AFAP.

Sunday 15th Nov 09

Friday 13th November was an enforced rest day along with yesterday, due to 'The Box' Fitness test.

The fitness test is based around Operator Ugly, the fitness test from MilitaryAthlete.com
Thanks to Rob for allowing me to bastardize our own version for 'The Box'

Well done to everyone who completed the test.