WM
.
Trigger/Warm-up/Mobilise/Activate
.
1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
3-3-3
.
** Last completed on 31 July 2014, 28 August 2014 and 25 Sept (Increase load by 1-5 kg)
.
Score = Load (*Beginners remain at 75% of their power snatch […]
WMG
.
Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat
2-2-2-2-2-2 (88% of 1 RM)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%)!
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
.
Be sure to warm-up adequately – use the […]
MG
Trigger/Warm-up/Mobilise/Activate
.
1) Bar Muscle-up:
Max Reps – Max Reps – Max Reps – Max Reps
*3 min rest between efforts.
** If you do not achieve 20 total reps in 4 sets, keep adding sets until you achieve 20 reps. Likewise, see the target reps for the scaling below.
*** Scaling – […]
W
.
Trigger/Warm-up/Mobilise/Activate
.
1a) Take 20 min to work up to a Max Load on the “Big Clean Complex” – i.e. 1 rep of each of the following:
.
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk
M
.
Trigger/Warm-up/Mobilise/Activate
.
1) Leaving every minute complete the following for 20 min:
20 DU’s and 70 m Run (35 m x 2 shuttle run)
.
* If you do not complete a round within the 1 min interval period, skip the next round and resume on the following interval (i.e. rest 1 […]
GW
Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following:
0 – 2 min complete:
3 Strict Muscle-up’s
2 Cleans (*see loading below)
2 – 4 min complete:
3 Strict Muscle-up’s
4 Cleans
4 – 6 min complete:
3 Strict Muscle-up’s
6 Cleans
6 – 8 min comlete:
3 Strict Muscle-up’s
8 Cleans
