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MOBILITY: Feb 17-23, 2014.

February 16, 2014 by ·

MON February 17/14 – Gym closed for Stat holiday TUES February 18/14 FOCUS – Superficial front line WED February 19/14 FOCUS – Chest arms and wrists THURS February 20/14 FOCUS – 4 corners of the hips FRI February 21/14 FOCUS – Superficial back line

STRONGMAN: Feb 17-23, 2014.

February 16, 2014 by ·

** – any movement that has this (**) behind it means build of last weeks loads if you were successful across on previous weeks  if not then remain at that load and achieve more volume – attempt to make all reps. MON February 03/14 WARM-UP Warm-up – Sled circuit – pull sled one width or length […]

OLY: Feb 17-23, 2014.

February 16, 2014 by ·

  Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ Total (kg) 110 120 130 140 150 155 160 Qualification Totals for Class 1 Mens Weight Class 56 62 […]

H&F: Feb 17-23, 2014.

February 16, 2014 by ·

NOTE – No rest day on Wednesday this week for those following the prescribed patterns.  Monday will be your rest day and we needed to ensure enough working days this week to test all max efforts.  MON February 17/14 Gym Closed for Family Day.  TUES February 18/14 WARM-UP – circle run with (4 laps forward, lateral shuffle […]

OLY: Feb 10-16, 2014.

February 9, 2014 by ·

I will come up with a better way to post all of this soon, but for now this is it. Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ […]

STRONGMAN: Feb 10-16, 2014.

February 9, 2014 by ·

MON February 03/14 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 4×3-4 – build lightly B. Deadlift 6×3 – sets across C. Neutral grip press 4×4-6 – light build D. […]

H&F: Feb 10-16, 2014.

February 9, 2014 by ·

Granted ring rows have already been in the program this week.  Please watch this video as a description of how to better your technique and form throughout workouts.  Fatigue inevitably causes anterior shoulder displacement (dumping of the shoulders forward) and thoracic flexion – this method will assist you performance and form throughout. MON February 10/14 […]

GYMN: Feb 10-16, 2014.

February 9, 2014 by ·

  TUES February 11/14 Skill set – Artistic practice of skill on own level Skill set – upper body pushing – 15 minutes of practice Muscular endurance 50-100 reps of lower body skill set THURS February 13/14 Core skill set – choose level and practice for 5-10 minutes Upper body push/pull volume (progressive) – every […]

MOBILITY: Feb 10-16, 2014.

February 9, 2014 by ·

MON February 10/14 FOCUS – Hip and Glutes TUES February 11/14 FOCUS – Thoracic Spine WED February 12/14 FOCUS – Squat Mobility THURS February 13/14 FOCUS – Shoulder mobility FRI February 14/14 FOCUS – Hips/Ankle Mobility

POWER: Feb 10-16, 2014.

February 9, 2014 by ·

  MON February 03/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 8×3 – rest 60sec @ 65% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×6/leg C2. KB swings […]