Author Archive

Thursday

Posted on: May 20th, 2015 by Josee No Comments

Thursday

 

 

Clean DL

3-3-3-3-3

Active hang reps

6-6-6-6-6

Behind the neck press

6-6-6-6

Box jump

6-6-6-6

Conditioning

Floor work 20 mins

 

 

Thursday

Posted on: May 13th, 2015 by Josee No Comments

Thursday

Strength

Front Squat

6×3

Pendlay row

4×10

 

Conditioning

5 sets

Run to the street and back

10 KB thrusters

Wednesday

Posted on: May 12th, 2015 by Josee No Comments

Wednesday

Wrist  and shoulder dynamic stretch

Wrist

2 sets

first knuckle x10

wrist builder x10

wrist p.u. x10

finger tip p.u. x10

10x pelvic tilts

10x elevation depression (angry cat)

Line and shoulders

3 sets

Hollow hold x45s

Shoulder opener x10r

Arch body hold x 45s

Standing oblique stretch (side DB) x5s

HS work

3 sets

Chest to wall handstand or partnered x30s

Step behinds x10r

2 sets

Wall walks x5

Pike to squat x10

Tuck ups 2×5

Kick ups 2×5/s

 

 

 

 

 

 

 

Tuesday

Posted on: May 4th, 2015 by Josee No Comments

Tuesday

 

Strength

Back squat

Heavy single

Structural

4 sets

Wolf stretch x4/side

Oblique stretch x4/side

Hindu pushup x8

Horse squats x8

Conditioning 

#2

 

 

Friday

Posted on: April 30th, 2015 by Josee No Comments

Friday

GST Mash up

#1

4 sets

Gymnast stretch x8

Bridge reach x3

Knees in squat x8

#2

4 sets

Chin ups x5-10r

L sit x20sec

Dips x5-10r

V-ups x10r

#3

2 sets

Butterfly  stretch x60s

Kneeling quad stretch x60s

 

 

 

 

 

 

 

 

 

Thursday

Posted on: April 22nd, 2015 by Josee No Comments

Thursday

 

Strength

Back squat

Work to a heavy 3rep then 2×5 -10-15kg

with ring scap pulls x12r

Structural

4 sets

Cuban rotation x6r (4242)

Diagonal stretch x6r/side

Oblique straddle x6r/side

Conditioning

#3

 

 

Wednesday

Posted on: April 21st, 2015 by Josee No Comments

Wednesday

Wrist stretch 2mins

Wrist 

3 sets

First knuckle x8

Wrist pushup x8

Finger tip pushup x8

Wrist rockers x8

after each set do

15 hollow rocks and 15 arch body snap backs

Line work and shoulder MOB

3 sets of each

Prone HS hold x45sec/ Reverse gripe dislocate x8r

Crow hold x 45sec /table top reps x8

Wall walks x 5/ bar hang x20sec

Play 15mins

Partnered kick ups

Partnered HS holds

rebalancing drills

 

 

 

 

Thursday

Posted on: April 15th, 2015 by Josee No Comments

Thursday

 

Structural

Pec flies x8

1 arm row x4/side

bridge reach x4

 

Strength

Back Squat

3-3-3-5-5

Between each set do 10 superman’s/side

 

Conditioning

3 sets of each

200m row

rest 1 min

prowler sprint

 

 

Saturday & FOOD first 4 week challenge

Posted on: April 10th, 2015 by Josee No Comments

Saturday

8:30 class

10am stretch

11am Food first 4 week Challenge

 

Friday

Posted on: April 9th, 2015 by Josee No Comments

Friday

GST

5 sets

Support holds 30s

Shoulder extension holds 30s

4 sets

Plank shoulder taps 20r

Active hang reps 5r

 

Floor work

4 sets

step behind

crab

15mins

L sit and Bridge