Check out the strength and skill moves for next week everyone.  Monday: Squat, Deadlift Superset Tuesday: Strict Press, 30 min pairs AMRAP Wednesday: OHS, Snatch Complex, Snatch Grip Deadlift Thursday: Front Squat, Classic CF 20 min AMRAP Friday: Bench Press, Pull Up, Core (Abz) superset, CF Benchmark Workout Saturday Barbell Club: Clean Complex, Clean Grip Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]

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FRIDAY 290618

Strength and Skill 5 Sets- 10 Seconds Max Cals Assault Bike- 2.30-5 Minute Rest In rest period complete 100m OH KB/DB Carry (50L/50R) Conditioning In 25 Minutes- Complete: 3 x 1km Park Run- 1 Minute rest in the gym- Aim is consistant/sustainable pace each round.  

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Strength and Skills Snatch Complex- 1 Power Snatch, 1 Hang Snatch+1 OHS- Build to a decent Complex in 12 Minutes Then: Clean Complex- 1 Power Clean+1 Hang Power Clean+1 Push Press- Build to a decent complex in 12 Minutes Then: Single Leg DB Bulgarian Split Squat- 10, 10, 10, 10 per leg

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TUESDAY 260618

Strength and Skills A1-DB Z Press- 8-10 Reps@2112,rest 30 A2- Double KB/DB Bench Row@31X2, rest 30 , A3- Side Plank 30-45 seconds L+R, rest 60- 4 Rounds in total Conditioning Park Workout- In Pairs- Every 4 minutes complete 2 rounds of: 200m Sprint 8 Burpees each 3-4 Rounds in total

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605 KNOWLEDGE SERIES- How to improve your Metcon scores (Part 2)

In last week’s article we looked at the importance of building strong fitness foundations by improving your aerobic base to improve your met-con scores. This week, Paul looks at the subject of movement efficiency and why good movement, coupled with a good aerobic base will allow you to maintain your fitness in the long term Read more about 605 KNOWLEDGE SERIES- How to improve your Metcon scores (Part 2)[…]