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Openers

(A) Squat-Morning Back Squats

1 min on, 1 min off for 2 rounds

Play around with different torque variations on both eccentric and concentric portions of the movement. What feels best?

(B) Partner Glute-ham raise
1 min on, 1 min off for 2 rounds

Strength / Skill

Back Squat

8/5/3/2/1/1/1/1

Work Capacity

Alt EMOM 10:00

Min 1: 10 Unbroken Front-squats (60/40kg)

Min 2: 30 seconds AMRAP Row for calories…don’t pace it…look at Usain Bolt’s face here https://www.youtube.com/watch?v=CnEl0h3Wv0c

If someone is feeling particularly energised then use the AAB.

Finishers

TYQ Banded-good-mornings x 100 reps (light, fast and unbroken for as long as possible)

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Openers

Mobility

This deload week we will cap the work-capacity to roughly 20 spicy minutes…

Prior to that the coach will dedicate good 30 or so minutes to playing around with our warm up and mobility…

Emphasis on PLAYING…so much of movement and mobility comes from a playful element…watch kids do it…can you replicate their movement patterns?

Think of the major areas…spine, hips and shoulders and venture beyond the simplistic gym-based movements you are used to.

More ideas:

*Kinstretch Hip Flow – https://www.youtube.com/watch?v=plakp9by_as

Strength / Skill

N/A

Work Capacity

30 minute alternating EMOM:

Minute 1: 2-3 Wall Walks
Minute 2: 15 Wall Balls (20/14)
Minute 3: 6/leg Strict Box Step Ups (24/20)
Minute 4: 3-5 Strict Pull ups + ME Plank Hold
Minute 5: 18/15 Calorie Row

Finishers

N/A

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Openers

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) External Obliques Opener (Leg Raise Variation)
1 min on, 1 min off for 2 rounds

Strength / Skill

(A) Stiff-leg Deadlift
1 min on, 1 min off for 2 rounds.

This should be done with weights only AFTER you are efficient at hinging. If you are not, keep working on the Opener.

Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets.

Keep the weight no greater than 25% of your max deadlift.

(B) Paused Deadlifts (no shoes)
In 4 sets work your way up to a challenging 5 reps with the concentric portion of the move done for the count of 5 seconds.

Active pause at the bottom is for 2-3 seconds…BTW this means you will be using relatively little weight…I am in the 40-60kg range.
Key points are:
• Engage your external obliques as hard as possible throughout the movement (This is your primary IT Arch)
•Engage your inner hamstring as hard as possible throughout the movement (This is your secondary IT Arch in the lower body)
•Engage your pec major as hard as possible (This is your secondary IT Arch in the upper body)
•This requires a GREAT deal of focus…I see too many people just zoning out when they move…

Work Capacity

Kettlebell “DT”
3 Rounds For Time

12 KB Dimmel Deadlifts

9/arm KB Cleans

6/arm KB Push Jerks

Choose a weight that enables your to stay in flow.

Finishers

N/A

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Openers

Mobility

This deload week we will cap the work-capacity to roughly 20 spicy minutes…

Prior to that the coach will dedicate good 30 or so minutes to playing around with our warm up and mobility…

Emphasis on PLAYING…so much of movement and mobility comes from a playful element…watch kids do it…can you replicate their movement patterns?

Think of the major areas…spine, hips and shoulders and venture beyond the simplistic gym-based movements you are used to.

More ideas:

*More spinal work – https://www.youtube.com/watch?v=HUxFXgECGlM

Strength / Skill

N/A

Work Capacity

Partner EMOM:

EMOM 20 min 5 stations:

Battle Rope
Row
Burpee Box Jump Overs
Assault Bike
Medball Toss

*Partner A works for 30 seconds then switches with Partner B.
*One partner working at a time.

*Absolutely murder yourself in that 30 seconds, with good form of course.
*Pairs start at different stations and spend ~4 minutes at each.

Finishers

N/A

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Openers

Mobility

This deload week we will cap the work-capacity to roughly 20 spicy minutes…

Prior to that the coach will dedicate good 30 or so minutes to playing around with our warm up and mobility…

Emphasis on PLAYING…so much of movement and mobility comes from a playful element…watch kids do it…can you replicate their movement patterns?

Think of the major areas…spine, hips and shoulders and venture beyond the simplistic gym-based movements you are used to.

Why:

https://www.youtube.com/watch?v=lcJ8mCS5BN8

Strength / Skill

N/A

Work Capacity

Partner “Ghost”

Set the clock for 36 30-second with 3-second breaks

Row (calories)
Burpees
Double-unders

Partner A does the row then rests while Partner B has their turn…then move on to the burpees and so on. Do not hold back on this one guys…go absolutely all out.

Finishers

N/A

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Openers

Mobility

This deload week we will cap the work-capacity to roughly 20 spicy minutes…

Prior to that, the coach will dedicate a good 30 or so minutes to playing around with our warm up and mobility…

Emphasis on PLAYING…so much of movement and mobility comes from a playful element…watch kids do it…can you replicate their movement patterns?

Think of the major areas…spine, hips and shoulders and venture beyond the simplistic gym-based movements you are used to.

More ideas:

*Spinal Waves – https://www.youtube.com/watch?v=_tlMntE1WzQ

Strength / Skill

N/A

Work Capacity

Small Block Run, Thrusters, Wallballs, Shoulder-to-Overhead TYQ
Small Block Run
Thrusters TYQ

Rest 1 min

Small Block Run
Wallballs TYQ

Rest 1min

Small Block Run
Shoulder-to-Overhead TYQ

Small Block Run: Simple, run as fast as possible. DO NOT PACE THE RUN…I know at least 50% of you will ignore this instruction AND you will have wasted your time.

Weightlifting: keep a good rhythm, this is cyclical momement…no pausing…find your flow. StO at same weight as Thrusters.

Finishers

N/A

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Morning: Weightlifting Club


Evening: Olympic Weightlifting Fundamentals

*Barbell cycling beginning with

(a) Burgener Warm-up and
(b) Skills transfer exercises then
(c) Burgener barbell cycling

1. BARSKI cleans:   5 sets X 3 reps do not put bar down between reps.
2. Behind-the-neck jerks 2/2/2/1/1 (no misses)
3. 50 situps

 

 

 

 

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Openers

Mobility

This deload week we will cap the work-capacity to roughly 20 spicy minutes…

Prior to that the coach will dedicate good 30 or so minutes to playing around with our warm up and mobility…

Emphasis on PLAYING…so much of movement and mobility comes from a playful element…watch kids do it…can you replicate their movement patterns?

Think of the major areas…spine, hips and shoulders and venture beyond the simplistic gym-based movements you are used to.

More ideas:

*Animal flow – https://www.youtube.com/watch?v=KTS_092ZX5k

Strength / Skill

N/A

Work Capacity

“Baseline” Tag

With a partner:

2 rounds each of:

Row 500m
40 Air squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

*Each partner completes a full round before switching.
*Use a scaling that enables you to complete your round in no less than 3:30 and no more than 4:38
*Go absolutely all out

Finishers

N/A

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Openers

Mobility

This deload week we will cap the work-capacity to roughly 20 spicy minutes…

Prior to that the coach will dedicate good 30 or so minutes to playing around with our warm up and mobility…

Emphasis on PLAYING…so much of movement and mobility comes from a playful element…watch kids do it…can you replicate their movement patterns?

Think of the major areas…spine, hips and shoulders and venture beyond the simplistic gym-based movements you are used to.

Here are many ideas…these go beyond just the time we have you in the gym…play around:

*Controlled Articular Rotations (CARs) particularly for areas you feel tighteness/pain – https://www.google.co.uk/search?biw=1534&bih=811&tbm=vid&ei=uQ8dW4m2JcjLgAaD6ZfICA&q=functional+range+conditioning+cars&oq=functional+range+&gs_l=psy-ab.3.0.0l10.5687.13952.0.15566.25.16.3.6.6.0.86.890.15.16.0….0…1c.1.64.psy-ab..0.24.950.0..0i10k1.47.4y8xFpvhF7M

Strength / Skill

N/A

Work Capacity

Small Block Run, KB Swings, Pull-ups TYQ

(Till You Quit…or your form looks like a giant turd)

3 rounds with 1 min rest:

Sounds familiar? Yep it’s Helen, but with an emphasis on muscle failure as it is a TYQ workout.

Small Block Run: Simple, run as fast as possible. DO NOT PACE THE RUN…I know at least 50% of you will ignore this instruction AND you will have wasted your time.

Kettlebell Swings: muscle failure, but choose a weight that allows you to get there in about 20 reps or so.

Pull-ups: do as many as you can strict. If you cannot do 3 strict on your own, use a band or switch to ring rows.

Finishers

N/A

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Openers

T-Spine Opener
It is quite likely that only 1-3 reps are possible here if it is done correctly…the point is to keep that kettlebell pushed up as high as possible…as soon as it dips (i.e. loss of tension), you have reached your end-range.

Strength / Skill

Bench PressCyclical Workout:

KB Clean variations

Work Capacity

Partner Chipper

For time:

120 Box Jumps (24/20″)*
120 Wall Balls (20/14lbs)**
120 Calorie Row
120 Kettlebell Push Press (30/arm for each person, 24/16kg)
120 Synchronized Sit Ups

*resting Partner Holds a Plank
**resting Partner Hangs from a bar

Partition reps as desired, but perform “chipper” style (in order, all reps completed before moving on to the next movement). When you are doing box jumps, the “resting” partner will hold a plank. When you are doing wall balls, the “resting” partner will hang from the bar. You can switch with your partner whenever you want, except when your partner is hanging from the bar. If they come off the bar, you must switch to wall balls.

Time Cap: 34 minutes

Finishers

N/A