May 2014

Super slow clean and jerk video last week, this week it’s the snatch. Watch and learn. The bar keeping so close to his body, big full extension, deep squat to catch, pause for balance, before coming out of the squat. All the things we keep saying to work on are there to see. Gymnastics: Muscle […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1331 w=210 h=220 float=right] Strength: Front squat 4 x 5 rep W.O.D. 10 Push press (45/30) 10 Box jump 8 rounds

Gymnastics: Handstands Ring holds L sit W.O.D. ‘Cards’ The class split into groups of 2-4  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Burpee Sit up Kettle bell swing (24/16) Run/row 400

Strength: Shoulder press 4 x 3 rep W.O.D. ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible. Compare to: 04/11/2013

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1330 w=210 h=220 float=right]Snatch PB for Shaun yesterday, 85kg. Strength: Deadlift 4 x 3 rep W.O.D. Row 750 60m Overhead plate lunge (20/15) 75 Double under

Super slow video of clean and jerk. Watch at 20 to 35 sec where the lifter goes from standing extended, to down under the bar in a full front squat, while it rises only a few centimeters. This is what we mean when we say to drop under the bar instead of pulling it to

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1329 w=210 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. 50 Wall ball Run 800 50 Burpee 1 round for time

[singlepic id=1328 w=210 h=220 float=right]Strength: Back squat 4 x 5 rep W.O.D. 4 Power snatch (42.5/30) 6 Front squat 8 Push press 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1327 w=210 h=220 float=right]Soph and Sara both doing impressive TGU yesterday! Great photography from Merryn!! W.O.D. ‘Team Chipper Row 2000 50 Burpees Run 400 50 Pull up Run 400 100 Wall

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1326 w=210 h=220 float=right]Great Deadlifting from Sam yesterday, sets of 5 at what was her previous 1 rep max. Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. Clean EMOM