Blog Archives
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.
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
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.
Progression. Potential. Patience
Progression. Potential. Patience.
: program design commandments
Putting together training plans and nutting out how to best serve a client in regards to improvement can often be a daunting task. Especially if you have been thinking in the head space of ‘constantly varied – just work harder’ for a few years. But what if you’re working with someone who no longer needs constant variation? What if working harder isn’t reaping the same results for them as it has in the past? How do you get out of that head space to figure out exactly what your client needs?
See the whole article HERE
The layout. Often different for everyone but there are always some basic commandments to reference.
Friday 11th May – 2012
Nutrition 2
Fueling for performance, PWO & comp day refuel, nutrition individualisation, food intolerences, energy tracking, body comp & supplementation.
Tomorrow @ 10am. Book your place before it’s sold out. info@b32athletics.com.au
-Ladies-
A. OHS @ 80% effort, 5reps @ 33X3; rest 2min x3
B. DB bicep curls @ 1010, 6-8reps; rest 90sec x3
C. 6 Becks burpees, afap + 80m Run sprint @ 97% effort; walk back rest x6
-Gents-
A. OHS @ 31X1, 3reps; rest 3min x3
B. False grip ring rows @ 2010, 8-10reps; rest 2min x3
C. 6 Burpees, AFAP + 80m run acceleration to 90% speed; walk back rest x6
Post your notes to comments
A lot goes on once you walk through this door. You just have to know your purpose and be open to a different way of doing things..
Saturday 28th April – 2012
Face off interval 1.
Facing your partner, alternating 2 reps at a time:
4 mins, Power clean @ 50% effort/load
Face off interval 2.
Facing your partner, alternating 1 rep at a time:
4 mins, Air squats
Face off interval 3.
Facing your partner, alternating 1 rep at a time:
4 mins, Box jumps
–Rest 90sec b/t each interval–
Post your team name, smack talk & notes to comments
Mark: B32 original
Wednesday 25th April – 2012
Training is @ 8am today
Run, Row or Ride 22-30min @ EZ effort:
+
1 Set @ EZ – Moderate effort:
15 TGU/arm, light
70 Walking lunges
100 Anchored sit ups
Coaching notes:
Pick a modality that will enable easy recovery for 2 days from now. Why 22-30min? If you didn’t do this last week or feel the duration will break you down, be smart about the volume you select. Perhaps more is not more.
Post your training notes to comments
MPD: The flip side of a cleanse. Rebuild has begun.
Tuesday 24th April – 2012
A. Split jerk practice, 7min
B. TNG power clean practice, 7min
C. Push ups, AMRAP x1
D. FT: Row 500m
Post your training notes to comments
**Anzac Day Public Holiday info**
Group training @ 8am only
Gym is otherwise closed
Gut healing protocols… Rebuilding athletes for the next season…
Monday 23rd April – 2012
A. Seated behind neck strict press @ 3010, 5-8reps; rest 2min x3
B (Gents). Prontated grip chin up @ 41X1, 4-6reps x3 sets; rest 3min
B (Ladies). Pronated pull up @ 50A2, 4-6reps x3 sets; rest 2min
C1. Back ext @ 2010, 10-15reps; rest 1min x3
C2. Feet elevated side bridge, 10-20cm, 30sec/side; rest 1min x3
Post your training notes to comments
Bobby + KBell ATTACKING some Alactic work
