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
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then…
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2) Complete 10 Rnds of the following for time:
3 Thruster (70kg/49kg)
3 Bar Muscle-up’s
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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.
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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 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 3-3-3-3-3 at 90% 1RM (last weeks loading) (Leave every 2,5 min)
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Score = Load
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then…
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2) Tabata the following:
a) Thruster (40kg/25kg)
Rest/Transition 1 min
b) SDHP – with BB (40kg/25kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1 Bar Muscle-up drills (specific strength & technique work):
a) Hips to bar drill (straight arm pull) 5 x 3 reps
b) Feet on wall muscle-up drill 3 x 3 reps
* Scaling – deload using bands!
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Score = For Quality (Note Successfull reps on b.)
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then…
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2)Complete the following “Sprint Chipper” for time:
21 Strict Deficit HSPU’s (15 cm/9,7 cm)
15 […]
