Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Practice HS Holds for 15 min (Wall/Free Standing/Parallettes)
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NB – Practice how to tuck and roll out of a handstand
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Score = Longest HS hold time (you are allowed to move arround to keep your balance)
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then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Segment Snatch, Snatch 2-2-2-2-2-2
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Score = Load
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2) Strict HSPU’s
5 x Max Reps
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Score = Total Reps
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Scaling – Reduced Height/Banded-Jacket/Piked PU
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then…
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2) Complete the […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×8 (75% 1RM)
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Score = Load
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then…
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2) Complete the following in 5 min:
5 Bear Complex (80kg/52kg)
75 DU’s
AMRAP of Burpee Box Jump Overs (61 cm/51 cm)
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 20 min:
50 Burpees
500 m Run
40 Box Jumps (61cm/51cm)
500 m Run
30 C2B Pull-up’s
500 m Run
20 HSPU’s
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Score = Total Reps
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* Scaling –
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat (90% 1RM) 3-3-3-3-3 (leave every 2 min)
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Score = Load
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then…
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2) Tabata the following:
Cluster (40kg/25kg)
1 min Transition
Power Clean (60kg/40kg)
1 min Transition
OHS (40kg/25kg)
1 min […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
21-15-9 Pistols (alternating)
9-7-5 Snatch (75kg/48kg)
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TC = 5 min
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Score = Time/TC plus 1 sec/rep missed
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then…
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2) Weighted Pistols 3-3-3-3-3 each leg for load
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