DAY OFF!!! SUNDAY 19.05.19 – “QUOTES OF THE WEEK”
DAY OFF!!!
“Noi tutti abbiamo bisogno un po’ di un allenatore. Quando stai giocando la partita, è difficile pensare a tutto.”
JIM ROHN
DAY OFF!!!
“Noi tutti abbiamo bisogno un po’ di un allenatore. Quando stai giocando la partita, è difficile pensare a tutto.”
JIM ROHN
MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Start first by building to our heaviest clean and jerk barbell for the day
3 Rounds:
100 Meter Run
3 Barbell-Facing Burpees
1 Rope Climbs
Directly into…
5 Clean and Jerks
CONDITIONING
3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks #52/38
10 Power Clean and Jerks #61/43
10 Power Clean and Jerks #70/50
MOBILITY&WARM UP
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
3 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
SKILLS & SPECIFIC WARM UP
2 Rounds, Rest 2 min
5 Box Jump + 5 Kb Swing + 5 Toes To Bar + 5 Hang Clean & Jerk (x side) + 5 burpees
CONDITIONING
“NURSE FIELD”
-Happy Birthday Umberto-
For Time in a 25 minutes cap:
25 Box Jump Over #75/60
25 Pull Ups
25 Kettlebell Swing #24/16
25 Kettlebell Walking Lunges #24/16
25 Toes To Bar
25 Hand Release Push Ups
25 Kb Hang Clean & Jerk #24/16
25 Goblet Squats #24/16
25 Burpees over The Kb
25 Alternating Kb Snatch #24/16
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
Intervall
5 x 600 mt Run Rest 2′
MOBILITY & WARM UP
3:00 Row
1 Round of Strict Cindy
:30s Walkouts – Video
:30s Alternating Samson Stretches
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row
CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 04.01.19
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min
CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 07.12.18
MOBILITY & WARM UP
2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)
SKILLS & SPECIFIC WARM UP
Overhead Squat – Kb Swing
Barbell Warmup Snatch Grip (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Snatches + 5 Overhead Squats
At a low intensity:
7-5-3:
Light Overhead Squats + Light Kettlebell Swings + Wall Ball
Feeling through the combinations, round two comes next, now in “workout pace & weight”.
4 Overhead Squats
6 Kettlebell Swings
4 Wall Ball
CONDITIONING
For Time:
21 Overhead Squats, 21 KB Swings, 21 Wall Ball
15 Overhead Squats, 15 KB Swings, 15 Wall Ball
9 Overhead Squats, 9 KB Swings, 9 Wall Ball
Barbell #43/30
Kettlebell #24/16
Ball #9/6
In “Password”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9
Read MoreDAY OFF!!!
BEST WISHES TO ALL MOTHERS IN THE WORLD!
La parola più bella
sulle labbra del genere umano è “Madre”,
e la più bella invocazione è “Madre mia”.
È la fonte dell’amore, della misericordia,
della comprensione, del perdono.
Ogni cosa in natura parla della madre.
KHALIL GIBRAN
MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
SKILLS & SPECIFIC WARM UP
2-3 Rounds:
200 Meter Run
4 Toes to Bar
CONDITIONING
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
At 13.30 for competitor & advanced
For Competitors, we have three parts.
Clean Technique – Building through a primer into a three-rep complex at moderate loads.
Barbell Cycling – Building upon our start, a stamina builder we’ll see several times more in the weeks ahead.
Conditioning – A repeat workout of ours, “Cement Mixer”.
MOBILITY & WARM UP
2 Rounds:
1:00 Row + 8 Alternate Reverse Samson
45″ Moderate Row + :30s Walkouts + 10 Slow Air Squats
30″ Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses
15″ Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats
2 Rounds:
20 Active downward dog / alternate toe touch
5 Scap Retractions + 15″ Deadhang
10 Alternating Spiderman + Reach
5 Wall Squat
SKILLS & SPECIFIC WARM UP
Push Press
3 Rounds, gradually ramping up intensity. First build to our thruster loading for the day, followed by our first round at a light, walk-through pace:
10 Double-Unders
5 Thrusters
10 Double-Unders
15/12 Calorie Row
CONDITIONING
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters #43/30
21 Double-Unders
15/12 Calorie Row