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Workouts for the Week: 30 May 2016

 The cycle continues this week with a focus on gymnastic movements and core stability work.  It can be difficult to find the enthusiasm for some of the core stability work during training at times (especially when you want to rest instead of super setting).  However, these are the movements which will allow you to ensure that all the power and strength that you have worked hard to develop translates into lifting heavier loads over a longer period.  Quite simply, ensuring that you make all the gainz!!!  There are some interesting articles outlining what your core actually is and how it works here and here.  For those of you who are interested, they are well worth the read.

Monday 30 May 2016

Strength and Skill

Back Squat 3×5 with 2 second pause

Max Pull ups

L-sit progression

 

Conditioning

21-15-9
Power clean
Hand release push up

Tuesday 31 May 2016

Strength and Skill

Clean and Jerk 8×2 clean + 1 jerk

 

Conditioning

Partner WOD:  Med Ball Baby Chipper

 

800m Run with Med ball (400m each)

60 Plate burpees, Med ball hold for resting partner

 

600m Run with med ball (300m each)

60 Overhead plate lunges, Med ball hold for resting partner

 

400m Run with med ball (200m each)

60 Russian twists, Med ball hold for resting partner

 

Wednesday 01 May 2016

Strength and Skill

Deadlift 3×5

Floor Press 3×5

Kipping practice

Handstand progressions

 

Conditioning

5 Rounds:
9 Supine Ring Row
6 Push Press
3 Broad Jump

Thursday 02 May 2016

Today is a catch up day for any of the strength/skill work and conditioning that you may have missed during the week.  If you have trained everyday this week, then there will be a little surprise workout on the board for you!

Friday 03 May 2016

Strength and Skill

Muscle up progression

Barbell Lunge 3×5

 

Conditioning

5 Rounds:

15 KB Swings

100m Run

60 second rest

 

Saturday 04 May 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.

 

Sunday 05 May 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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