Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 27-21-15-9 of:
Thruster (45kg/30kg)
C2B Pull-up’s
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TC = 12 min
Score = Time
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then…
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2) Complete the following EMOM for 10 min:
Even min: 15 Ring Dip’s
Odd min: 2 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×6 (6×6 70% 1RM Wk2 – do this, this week even if you missed week 1)
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Score = Load.
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then…
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2) Tabata the following:
a) Row
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1 min Transition
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 2-2-2 at 95% 1RM (Leave every 2,5 min)
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Score = Load
.
then…
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2) Complete 10 Rnds of the following for time:
3 Thruster (70kg/49kg)
3 Bar Muscle-up’s
.
TC = 12 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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If you did not test your 1RM Back Squat then do today:
1a) OHS – Take 10 min to find a new 1RM.
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Score = Load
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Warm-up:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 @ 75%; […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×4 (65% 1RM – Wk1)
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Score = Load.
.
then…
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LMS Individual Event 2 (http://www.lms360.co.za/QUALIFIED-ATHLETES/2015-Programme-WOD-s/):
ELITE:
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Complete the following for time:
7 Deadlift (150kg/90kg)
7 Burpee Box Jump […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM 15 min – 3 Power Clean & Push Jerk (65% 1RM)
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Score = Reps achieved out of 45 & Load
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2) LMS Individual Event 1 (http://www.lms360.co.za/QUALIFIED-ATHLETES/2015-Programme-WOD-s/):
ELITE:
80 DU
40 Slam Ball (50kg/30kg) OR […]
