Author Archives: B32
Saturday 26th May – 2012
3 Sets @ Sustainable moderate – hard effort:
3 Hang power clean
3 Push press
Row 90sec
Rest 2min
+
Rest 5min
+
2 Sets @ Moderate grinder pace:
60sec KB TNG deadlift
60sec KB Goblet squat
60sec WTD sit up
60sec DB curl and press
60sec Run
Post your set times, reps and related training notes to comments
6am EGT class.
Friday 25th May – 2012
The Female Fitness Framework 2.0
Why some elements of training for females SHOULD be different.
The menstrual cycle and other hormonal issues, structural considerations – strength, stability, mobility, nutrition.
Sat 2 June, 10-11:30am
$25 for B32 members, $35 for non-members
Email to book your spot.
‘Understanding the nuances of female prescriptions in fitness and in health is VITAL for any client or coach – female & male.
If you’re female and have ever injured your shoulder, had an irregular menses cycle, want a pull up or are currently low on energy to cope. THIS IS FOR YOU
If your a male coach and have never considered how your female prescription should vary, have never delved into the endocrinology of female hormonal profiles and how that affects fat loss and adaptation. THIS IS FOR YOU.
Ross.
Training:
A. Bsq @ 30X1, 80% effort x3x3 rest 3min
…………………………………………..
Gents:
B. AMRAP in 10min:
5 Tough front squats from rack stand
7 Unbroken pull ups
…………………………………………..
Ladies:
B. AMRAP in 15min as a team*:
7 Tough front squats
10 Unbroken ring rows
*Help each other change loads, human rack barbells (no rack stands) and take turns.
Post your notes to comments
EGT ‘Squat Day’
Wednesday 23rd May – 2012
5 Sets @ easy effort:
10sec handstand hold
7 OHS @ 22X1, light/stick
1min Double under practice
+
Rest 3min
+
5 Sets @ moderate – hard effort:
5 Pull ups/ 7 ring rows
Run 300m
Walk 1min
+
Rest 3min
+
5 Sets @ moderate – hard effort:
6 Lateral hops over barbell
8 KB swings @ 16/24kg
150/125m row
Walk 1min
Post your sets times and notes to comments
Saturdays MAP tester.
Tuesday 22nd May – 2012
A. Clean grip DL @ 20X0 3reps, 55% RM; rest 1min x6
B. Hang power clean. Hang squat clean. start @ 50% effort/load & add 2-5kg per set, 1.1; rest 90sec x5 – finish with some in the tank
C. FD: Airdyne 1min @ 100% x1
Post your notes to comments
Remember ovaltinies? Goaties are a legit upgrade. Seriously the most amazing pwo experience of your life!
Monday 21st May – 2012
Social dinner 7pm this Friday 25th May.
TEXT “IN” and your name to 0434623820. Venue TBA.
Training:
A. Strict press @ 21X1, 5,5,5+; rest 3min
………………………..
Gents:
B1. Pronated wide grip pull up @ 21X0, unloaded, AMRAP; rest 30sec x2
B2. Pronated medium grip pull up @ 21X0, unloaded, AMRAP; rest 30sec x2
B3. Supinated medium grip pull up @ 21X0, unloaded, AMRAP; rest 30sec x2
B4. Supinated narrow grip pull up @ 21X0, unloaded, AMRAP; rest 3min x2
………………………..
Ladies:
B. Pull up cluster @ 30A0*, 1.1.1.1.1; rest 2min x3
………………………..
C. GHD sit up tech work, 5-7min
(pay attention to set up for next week)
*NO BANDS. Assist each other as needed
Post your training notes to comments
Vic: Drop set flys
Saturday 19th May – 2012
10min AMRAP: Row 2km +
AMRAP burpees in time remaining
Post your row time and reps to comments
E-Rad. On the rebuild
Friday 18th May – 2012
A. Bsq @ 30X1, 80% effort x5x2; rest 2min
B. FS @ 30X1, 80% effort x5x2; rest 2min
C. OHS @ 30X1, 80% effort x5x2; rest 2min
………..
Ladies:
D. KB bent over row @ 20X0, SLPS, 15,12,9/arm; no rest b/t arms
………..
Gents:
D. Unbroken pull up sets, 5,10,15,10,5; for time
………..
Ladies:
E. 4 Becks burpees, afap + run sprint 60m @ 100%; rest 2min x4
………..
Gents:
E. 4 Burpees, afap + run sprint 60m @ 100%; rest 2:30 x3
Post your notes to comments
Erg tech work.
Wednesday 16th May – 2012
8min Dynamic mobility, end range touches
+
10 Sets @ easy pace and as a group:
Row 10 perfect strokes
Walk 100m
+
5 Sets @ easy-moderate effort:
1min skipping, mix it up
1min hand stand practice
+
5 Sets @ easy-moderate effort:
1min light Russian KBS
1min fwd lunges
+
8min PNF mobility, 5sec contract + relax 10sec relax + 10sec new range x3-5
+
8min Static mobility, 40-120sec holds
Post your flow work notes to comments
FLR
Tuesday 15th May – 2012
A. Clean grip DL @ 30X0, 5reps, 50% RM; rest 90sec x3
B. Hang squat clean practice, 7min
C. Wall walk practice, 5min
D. Airdyne 2min @ 90%; walk rest 8min x3
Post your training notes to comments
MPD. 3POOD snatch… For reps!
Monday 14th May – 2013
A. Seated behind neck strict press @ 3010, 3,2,1; rest 3min
B (Gents). Pronated grip pull up cluster @ 30X1, 3,2,1; rest 3min
B (Ladies). WTD, 5sec Negative pronated pull up cluster @, 1.1.1; rest 2min x3, heavier then last week
C. Single leg back ext @ 2010, 8-10reps; rest 1min b/t legs x3
D. FLR on rings, AMSAP, perfect position x 1 attempt
If Sorensen hold was under 2min:
A. Back ext @ 3010, 10reps, hold for 15sec in Sorenson hold on rep 5 and 10; rest 2min x5
B. Seated behind neck strict press @ 3010, heavy 2, not a max effort.
C (Gents). Pronated grip pull up cluster @ 30X1 3,2,1; rest 3min
C (Ladies). WTD, 5sec Negative pronated pull up cluster @, 1.1.1; rest 2min x3, heavier than last week
D. FLR on rings, AMSAP perfect position x 1 attempts
Post your training notes to comments
A little beauty from the creative coaching mind of Joelle:
Anchored reciprocal inhibition squat activator. This squat drill can be used to create an active stretch scenario resulting in numerous mobility improvements and pre-activation of squat musculature. The barbell position adds to the activation of scapulae and spinal erectors for enhancing squat maturity over time.
