thursday
Behind scheduled training
Am
Thursday
Am
Obj strength (RP1) below rings wk 5
Ring rows + sit through 4 x 10
Assisted Pullups 4 x 10
Reverse Pullups with controlled hollow 4 x 10
Inv hang with pike controlled lower 4 X 5
Pm
Obj strength/explosive
Warmup - rom swings snatches
5 X 3 l/r snatch 25 kg kb
60: between sets
5 X 3 dbl press 25 kg kb
60: rest between sets
Complex pairs circuit
5 X 1 arm fat db Bench press l/r
Super set
8 depth explosive pressups (2 X bumpers high )
90sec rest
60 sec parallel wall squat hold
10 X full depth jumping squats
90 sec rest
X 4
3 X 12 reverse hypers
Thursday 4 February 2016
Tuesday 2 February 2016
Day 7 2/2/16
TUESDAY
Am
Rom
Active back movements
Strength - (wk5) R1 above
Top position turn out (3 x 5 secs ) x 4
Ring dip 4 x 10
Ring Pressups feet elevated 4 x 12
Plank hold arm extended (3x5) x 4
Ring mountain climbers 4 x 12/12
Csw 45mins technique 30 min sparring
Monday 1 February 2016
1/2/16 day 6
missed the planned run on the weekend due to snow
Monday
Am - run to gym 3km
Obj strength
TGU
1 x 5/5 @16
1 x 3/3 @ 25
1 x 2/2 @ 28
1 x 1/1 @ 32
Conditioning
20 wall ball
10 burpees
X 5 (10mins)
3 X 5 strict with pause arms crossed GHR
Run home 3km
Monday
Am - run to gym 3km
Obj strength
TGU
1 x 5/5 @16
1 x 3/3 @ 25
1 x 2/2 @ 28
1 x 1/1 @ 32
Conditioning
20 wall ball
10 burpees
X 5 (10mins)
3 X 5 strict with pause arms crossed GHR
Run home 3km
Saturday 30 January 2016
Thursday 28 January 2016
28/1/16 day 4
Thursday
Am
Obj strength (RP1) below rings
Ring rows + sit through 4 x 8
Assisted Pullups 4 x 10
Reverse Pullups with controlled hollow 4 x 8
Inv hang with pike controlled lower ( straight leg ) 4 x 5
Pm
10 min warms floor to ceiling ball
Active back movements
Obj GPP
6 count burpees
Jumping jacks
High knees arm punch 2.5kg plates x 2
Double unders
:30 each exercise x 5 no rest 10 mins
Core
5 strict wheel roll outs
10 reverse hypers
X 3
Am
Obj strength (RP1) below rings
Ring rows + sit through 4 x 8
Assisted Pullups 4 x 10
Reverse Pullups with controlled hollow 4 x 8
Inv hang with pike controlled lower ( straight leg ) 4 x 5
Pm
10 min warms floor to ceiling ball
Active back movements
Obj GPP
6 count burpees
Jumping jacks
High knees arm punch 2.5kg plates x 2
Double unders
:30 each exercise x 5 no rest 10 mins
Core
5 strict wheel roll outs
10 reverse hypers
X 3
27/1/16 day 3
Wednesday
Warmup rom
Active back movements
Obj - strength
4 x 4 x c n press l/r 25kg k.b
90 secs rest between sets
4x4 dead hang k.b snatch l/r
(1 set only didn't want to push the snatch)
Superset
5 x goblet squat deep controlled
5 x GHR pause at horizontal arms across chest
X 4
60 secs rest between sets
Super set
5 x Weighted Pullups
15 x weighted Pressups
X 4 :60rest
Weighted vest hands elevated for pressups
Warmup rom
Active back movements
Obj - strength
4 x 4 x c n press l/r 25kg k.b
90 secs rest between sets
4x4 dead hang k.b snatch l/r
(1 set only didn't want to push the snatch)
Superset
5 x goblet squat deep controlled
5 x GHR pause at horizontal arms across chest
X 4
60 secs rest between sets
Super set
5 x Weighted Pullups
15 x weighted Pressups
X 4 :60rest
Weighted vest hands elevated for pressups
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