Author Archives: AB
KICK OFF YOUR WEEKEND WITH A BANG!
WORKOUT OF THE DAY
STRENGTH
A. Clean Pulls 5×3 Building up to 100% of your best clean
B. Then in 10 minutes perform this complex of:
1 Hang Clean + 1 Clean (AHAP)
CONDTIONING
14 minute AMRAP:
40-30-20-10
Alternating Dumbbell Snatches 25/15kg
Double Unders
Push-ups
GRAB A KETTLEBELL
WORKOUT OF THE DAY
STRENGTH
Snatch Complex
6 sets building weight:
3 Muscle snatches + 2 Power snatches + 1 snatch balance
CONDITIONING
KB WOD
4 rounds for time:
20 Double Kettlebell Front Rack Walking Lunge 24/16kg
10 Double Kettlebell Push Presses
5 Double Kettlebell Thrusters
5 Kettlebell Double Deadlifts
BUILDING UPPER BACK STRENGTH
GEO’s newest Coach – Oscar
WORKOUT OF THE DAY
STRENGTH
Upper Back Pulling Circuit
4 rounds of each exercise as a circuit:
Seated Sled Pull x 3 heavy pulls
Pendlay Row x 10 reps
Chin-ups x 5 (building weight or using bands)
30 sec Battle Ropes
CONDITIONING
Tabata these movements:
Sit-ups/weighted sit-ups
Russian KBS 32/24kg
Squat Jumps
***Bonus Tabata or Mobility – your choice
Assault Bike
Push-ups
BUILDING STRONGER LEGS!
Carolyn demonstrating a perfect example of the post-workout recovery position at the Pan Pacs.
WORKOUT OF THE DAY
STRENGTH
Back Squat
“Russian Protocol”
3 sets of:
2-4-6 at 65% of your 1RM
For each set you perform your reps (2 then 4 then 6) but instead of racking the bar you will hold at the top of your squat for 10 seconds between 2, 4, 6, then re-rack
CONDITIONING
5 rounds for time of:
8 HSPU/Pike HSPU/ 30 second Handstand Hold
10 Deadlifts 80/60kg
36 Double Unders
*with a 1:1 work/rest ratio
LET’S FINE TUNE YOUR SPLIT JERK
A room full of vintage machines
WORKOUT OF THE DAY
SKILL
Let’s spend some time on the Split Jerk and doing shoulder to overhead reps
Drop Jerk
Press in Split
STRENGTH
Split Jerk
Build to a technical single or double.
CONDITIONING
E2 minutes for 12 minutes
8 Shoulder to Overhead 70/50kg
200m Run
