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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

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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

AN AWESOME EFFORT FROM ALL OF THE GEO MASTERS AT THE PAN PACS

 

For 3 days last week a large contingent of GEO Masters athletes and friends travelled north to Queensland to compete in the Pan Pacific Masters Games.

These athletes included “Individual Athletes” Adam Kain, Julie Uren, Carolyn Swindell, Pete Cooke, Rachael King, Morv Reid (who recently left but we will still claim her), and “Pairs Athletes” Mel and Mat Jenkins, Mark Uren and Mark Burchall, Alex Power and Brad Klevansky, myself and Mel from CrossFit Huey, and former member Heidi Warren and her partner Dave.

This is one of the biggest Masters CrossFit comps in Australia which draws athletes from all over the Pacific Region.  As such, there is a solid level of competition and the calibre of athlete ranges from the novice to CrossFit Games athletes.

As a Coach I was very proud to see so may from GEO get involved in this epic event, especially those for whom it was their first taste of competing – Julie, Carolyn, Pete, and Matt.

There was plenty of anxiety and nerves leading up to and during the event, but as would be expected, everyone performed out of their skin, and the level of sportsmanship, integrity and support shown from our crew was second to none.

I hope this has lit a fire in the belly of those competition virgins because you guys should be holding your heads up high for your efforts.  I also hope that others at GEO who have been too scared to get involved do so in the future.

There is nothing like competition to discover something new about yourself.  As Pete said, “the experience is exhilarating.”  Sure, it hurts while you are doing it, but the feeling afterwards is something very very special. You feel alive, and satisfied, and proud, and…..exhilarated.

It brings people together and creates a bond forged in “battle”.

Congratulations to all who entered the arena, regardless of if you came first or last.  The effort you all put in was the same.

I hope you are all proud of yourselves because I am proud of you.

-AB

 

WORKOUT OF THE DAY

CONDITIONING

A. For time (with a 12 minute cap):

21-15-9

Burpee Box Jumps

Calorie Row

Dumbbell Hang Power Clean and Jerks – 15kg

B. 7 minute AMRAP of:

7 Deadlifts 50/35kg

7 Snatches 50/35kg

7 Toes to Bar

C. 3 rounds for time of:

20 Wallballs

20 Push-Ups

20 Kettlebell Swings 24/16kg

LETS TRAVEL TO RUSSIA

WORKOUT OF THE DAY

STRENGTH

Russian Squat Fun

3 x 2-4-6

performed at 60% of your 1RM, after you finish each set of reps you will not rack the bar but hold it while maintaining tension the entire time.

CONDITIONING

EMOM for 10 minutes

1) 15 Wallballs

2) 15 KBS 24/16kg

Rest 3 minutes

EMOM for 8 minutes

1) 22 Jumping Lunges

2) 11 Slamballs

 

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